10 Best Exercises For Knee Arthritis Pain Relief

Estimated Reading Time: 5 minutes read

Feeling like a creaky old door every time you try to stand up from the couch? Don’t let annoying knee arthritis keep you from enjoying life to the fullest! These simple exercises can help reduce your pain and improve your mobility, so you can get back to doing what you love. 

And don’t worry; we won’t make you do crazy acrobatics or embarrassing dance moves. These exercises are easy on the joints and perfect for seniors. So put on some comfortable clothes, and let’s get moving!

Symptoms of Knee Arthritis

It’s important to note that knee arthritis symptoms can vary from person to person and may develop gradually over time. Some of the common symptoms of knee arthritis are listed below.

• Pain and stiffness in the joints, particularly after periods of inactivity
• Swelling and tenderness in the joints
• Reduced range of motion and flexibility in the joints
• Fatigue
• Fever and weight loss (in cases of rheumatoid arthritis)

Importance of Exercise for Knee Arthritis:

These exercises reduce knee pain and increase mobility by targeting specific muscles that support and stabilize the knee joint. 

By strengthening the muscles around the knee, such as the quadriceps, hamstrings, and glutes, these exercises can help improve the knee’s stability, reduce inflammation and pain, and promote better joint alignment. Additionally, these exercises help maintain or increase the knee’s range of motion, which is essential for daily activities.

Exercises for Managing Knee Arthritis and Improving Mobility

Here are ten knee arthritis exercises that are easy on the joints and perfect for seniors:

1. Seated Straight-leg Raise:

• Sit on a chair and straighten one leg out in front of you.
• Keep your core engaged and back straight.
• Slowly raise the leg, keeping the knee straight and squeezing your quadriceps muscles (located in the front of the thigh).
• Hold for a count of 10.
• Lower the leg back to starting position, and repeat for 10-15 repetitions, 2-3 times a day.

2. Step-Ups:

• Find a low bench or step.
• Step up with your affected leg, keeping the foot pointed straight ahead.
• Make sure your core is tight and spine in good alignment, keeping your knee above your ankle and avoiding leaning forward.
• Step down with the same leg.
• Repeat for 10-15 repetitions, 2-3 times a day.

3. Laying Straight-leg Raise:

• Lie on your back with the affected leg straight.
• Keep your core engaged, and press your lower back to the floor.
• Slowly raise the leg, keeping the knee straight and squeezing your quadriceps muscles (located in the front of the thigh).
• Hold for a count of 10.
• Lower the leg back to the starting position, and repeat for 10-15 repetitions, 2-3 times a day.

4. One Leg Balance:

• Stand with one foot in front of the other
• Keep your core tight and your body in good alignment
• Slowly raise the back leg off the ground 
• Keep your hip stable and knee in line with your ankle
• Hold for a count of 10.
• Lower the leg back to the starting position, and repeat for 10-15 repetitions, 2-3 times a day.

5. Laying Clamshell:

• Lie on your side with your legs bent at a 90-degree angle and your feet together.
• Keep your feet and spine in line.
• Keep your core tight and hip stable, lifting your top knee as high as you can.
• Lower your top knee back down to the starting position, maintaining a contraction in your glutes and lower abs.
• Repeat the movement for the desired number of repetitions, then switch to the other side.

6. Wall Slide: 

• Stand with your back against a wall, feet shoulder-width apart
• Slowly bend your knees, sliding your back down the wall until your thighs are parallel to the floor.
• Keep your knees directly above your ankles, and your lower back pressed against the wall
• Slide your back up the wall, keeping your knees in line with your ankles, until your legs are straight
• Repeat this movement for 10-15 repetitions, 2-3 times a day.

7. Lunges:

• First, stand with your feet hip-width apart and your arms at your sides.
• Step forward with one leg, dropping your back knee towards the floor as you bend both legs.
• Make sure to keep your front knee in line with your ankle and your weight in your heel.
• Make sure to keep your core and glutes tight.
• Push off your front heel to return to the starting position.

8. Seated Quad Set:

• Sit on a chair and place one end of a resistance band under one foot and the other end wrapped around the other ankle.
• Keep your core tight and your back against the chair’s back.
• Tighten the leg’s quadriceps muscle group (located in the front of the thigh) with the band wrapped around the ankle until your knee is straight.
• Lower back down to starting position. 
• Relax and repeat for 10-15 repetitions, 2-3 times a day.

9. Seated Pillow Squeeze:

• Sit on a chair and place a pillow between your knees
• Keep your core tight and your back supported against the back of the chair
• Squeeze the pillow with both knees, activating your adductors muscles(located on the inside of your thigh).
• Hold for a count of 10
• Relax and repeat for 10-15 repetitions, 2-3 times a day.

10. Laying Side Leg Raise:

• Lie on your side with legs bent at a 90-degree angle
• Keep your feet and spine in line and your core tight
• Slowly raise the top leg to hip level
• Lower your leg back to starting position.
• Then repeat for 10-15 repetitions, 2-3 times a day.

It is essential to start with a small range of repetitions and gradually increase as the knee gets stronger and more comfortable. These exercises can help reduce pain and increase mobility, but it’s always important to prioritize your safety and comfort. Before starting any new exercise program, remember to consult a doctor or physical therapist.