Many potential causes of osteoarthritis exist. If you slip and fall, engage in excessive exercise, neglect to wear proper workout shoes or hurt yourself during a sporting event, you can suffer severe knee pain. The American Academy of Orthopaedic Surgeons says exercise and stretching are effective ways to alleviate knee pain.
Purpose
The purpose of a home-based program aims to strengthen leg muscles around the knee, taking some of the pressure off the remaining cartilage and reducing pain. Exercise also increases flexibility, so that you can move more easily. Regular exercise can allow you to stay active -- and in some cases delay or avoid surgery.
Necessities
Some exercises for osteoarthritis are done at a gym, using free weights, treadmills and other equipment, but you don't need any equipment at all. Your body can provide all the resistance you need, and your sidewalk or local walking trail can take the place of a treadmill. A resistance band, rolled towel, chair and maybe some light weights can add to your home exercise program. Be sure you check with your doctor before you begin any rehabilitative exercise program.
Aerobic Training
Aerobic exercise increases your circulation, bringing more blood and oxygen to your joints. This builds up muscle, and aerobic exercise can help you maintain a healthy weight. Excess weight puts stress on your knees and can add to the pain of osteoarthritis. Use low-impact exercises such as biking, walking and swimming. Start slowly, increasing your pace and distance as your stamina improves.
Strength Training
Weight-bearing exercises help build your muscles. For instance, simple squats help strengthen your quadriceps, the large muscles of your thighs that help stabilize your knees. Stand with your feet hip width apart and slowly lower your bottom, as if you were going to sit in a chair. Try not to let your knees extend over your toes and keep your back straight. Hold for 20 seconds. Slowly stand and relax. Repeat. As you build stamina, you can perform the exercise holding light weights. If you don't feel strong enough for squats, simply lowering yourself into a chair, without the help of your hands, and standing slowly can help strengthen the quadriceps.
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