Osteoarthritis is a degenerative joint disease in which the cartilage between the joints wears down. According to the American Academy of Orthopaedic Surgeons, osteoarthritis is the most common type of knee arthritis. Exercise can improve flexibility and range of motion in people who have knee pain due to osteoarthritis, and it may lead to a reduction in discomfort. Knee exercises strengthen leg muscles that support the damaged joints.
Quad Squats
The quadriceps, or quads, are the muscles located in the front of the thigh and end just below the knee. This muscle group is used to move your knee, especially into a straightened position. Quad exercises, including partial squats, strengthen the muscles, lending more support to the knee that is affected by osteoarthritis.
Stand with your back straight and your legs slightly apart. Bend at the knees. Keep your knees straight and in line with your feet and hips as you squat. Remember to limit your squat so that your knees end up at a 90-degree angle or less, depending on your comfort level.
Extension Stretch
The knee extension stretch can promote a normal range of motion and flexibility in knees that experience pain due to osteoarthritis. This stretch is performed in a reclining position on a bed or on the floor.
Support your ankle with a small cushion or rolled-up towel. Your legs should be extended out in front of you, with your knee slightly above the surface. Tensing the quad muscles helps support your joints as you attempt to touch the back of your knee to the bed or floor. Holding the pose for five seconds, if possible, and repeating the stretch up to 20 repetitions can improve normal walking over time, according to Genzyme Corporation. Genzyme is the manufacturer of a medication used to treat osteoarthritis.
Leg Raises
Leg raises make it easier for a person with knee arthritis to stand in a steady position for extended periods of time. This exercise is performed while lying on the floor or on a bed.
Lie on the floor and plant one foot flat on the floor with the knee bent to provide support while you exercise the other leg. The opposite leg is lifted off the floor with the knee straight, up to a distance of 12 to 18 inches. Hold the position for five seconds,as this strengthens the hip flexor muscles as well as the knee. This exercise can be done until fatigue sets in.
Modified Partial Lunge
Lunges, a stretch most often used to loosen the calf muscles, can also work on the hip flexor muscles and improves balance, which may be compromised when a knee is subject to arthritis.
Use a wall or a piece of furniture for support and place one foot about a shoulder's width in front of the other, with both knees facing forward. The back leg is straight and the front knee is bent slightly. Transfer your weight slightly to the front foot, without bending too far and hurting your knee. Hold for several seconds and switch your feet around to stretch the other leg.
Step Ups
Climbing stairs can be very painful for a person who is suffering from knee arthritis. Strengthening the hip and knee muscles might help reduce pain while going up and down stairs.
Using a stair in your home is an easy way to peform this simple exercise. Step up onto the stair with one foot, and then follow with the other. Continue the steps ups either until you are tired or you have completed 20 repetitions.
