Arthritis in the knee -- also called osteoarthritis -- is a debilitating condition that results when the protective cartilage at your joint begins to wear down. As a result, your knee bones begin to rub against each other, which can cause clicking, popping, pain and inflammation. Knee arthritis, a progressive condition, may benefit from physical therapy exercises to relieve pain and muscle tension.
Benefits
Even those with severe knee arthritis can benefit from regular exercise. Exercise helps to strengthen your muscles around the joint. Although the joint may not be as supportive, strong muscles can enhance your movement abilities. Exercises to increase flexibility also can help reduce pain and muscle deconditioning from inactivity. Exercise also can help you maintain a healthy weight, which can put less strain on your joints and reduce pain associated with osteoarthritis.
Cardiovascular Exercise
Exercise for severe knee arthritis does not have to be high-impact or vigorous activity. Instead, perform exercises like walking, swimming, tai chi or yoga that help to burn calories and maintain weight. If you have difficulty performing these exercises for an extended period of time, try to split your exercises into 10- or 15-minute sessions. Performing these exercises three to five times per week can help you experience results.
Strengthening Exercises
Incorporate resistance training into your weekly workouts to strengthen the muscles around your knee joint, reducing pain. These exercises may be best performed after a shower or time in a whirlpool because the heat can loosen the muscles and reduce inflammation. Exercises include knee extension, where you sit and straighten your legs in front of you. To increase the intensity, you can tie a resistance band around your ankle and the other end to the chair leg. Calf raises, where you lift on the balls of the feet, also can strengthen the muscles. Squats, which involve bending your legs at your knees and lowering your buttocks toward the ground, can strengthen the quadriceps muscles in the thighs.
Stretching Exercises
Stretching exercises to enhance flexibility in the knee joint can help to reduce severe arthritis pain. Examples include a hamstring stretch, which involves lying on your back and lifting your extended leg toward your chest, feeling a stretch in the back of the thigh. Or stretch the quadriceps by standing behind a sturdy chair and pulling your foot toward your buttocks, stretching the front of the thigh. Pull your knees in toward your chest while lying on your back to stretch the knee and lower back.
