Within the knee joint is a smooth articular cartilage that covers the bone surfaces that come in contact with each other. Osteoarthritis, also referred to as degenerative joint disease, is a breaking down of this tissue that can lead to an inflammation of the synovial membrane. All of these factors can lead to pain and a decreased range of motion. Physical therapy exercises can help to strengthen the knee joint and relieve pressure on the knee.
Knee Raise
Sit up straight in a chair with your arms at your sides and both feet resting on the floor. Slowly raise your left foot three to four inches from the floor. Hold your leg elevated for 10 seconds and gently place it back on the floor. Perform this exercise five times and then repeat with your right leg.
Knee Bends
Stand up with your back straight and feet spaced about one foot apart. Place your hands on your hips or use the back of a chair for balance. Slightly bend your knees as if you were about to take a seat and then straighten your legs and return to the standing position. Do not attempt to bend your legs more than 90 degrees or extend over your toes. Avoid bending forward at the waist or hips. Only move up and down; repeat this exercise 10 times.
Quad Stretch
Stand up behind a chair with your feet shoulder's width apart. Grasp the chair with your left hand for balance. Slowly bend your right foot upward and reach back, grasping the ankle with your right hand. Gently pull your ankle closer to the buttocks until you begin to feel a stretch. Hold this position for 30 seconds and then slowly release the leg and bring back down to the floor and repeat with the left leg.
Calf Stretch
Stand up straight and facing a wall with legs spread a little more than shoulder's width apart. Place your left foot staggered back and rest your hands on the wall in front of you for support. Slowly lean forward into the wall, bracing yourself with your arms until you begin to feel a stretch in the calf muscle. Hold this position for up to 30 seconds and use your arms to push yourself back to standing position. Switch foot position and repeat exercise with right foot.
