Knee Pain – OA Knee. Exercises.

Knee pain due to Osteoarthritis of the knee, OA knee can benefit greatly from targeted exercises. These exercises aim to strengthen the muscles around the knee, improve flexibility, and reduce pain and stiffness. Always consult a healthcare professional before starting any new exercise regimen, especially if you’re experiencing pain.

For effective outcome with reduced knee pain, better knee joint mobility, and improved functional abilities, regular practice of exercises is the key. Consistent practice of below exercises may help to reduce knee pain due to OA knee.

Warm-Up (5–10 Minutes)

Before starting, warm up to prepare your muscles and joints.
• Example Warm-Up:
• Slow walking or marching in place.
• Gentle knee bends while holding onto a chair for support.

Strengthening Exercises for OA knee: 

1. Quadriceps Set

• Starting Position: Sit or lie on your back with legs straight.
• Steps:
1. Squeeze or tighten the quadriceps muscle (the muscle on the front of your thigh).
2. Push the back of your knee gently toward the floor or surface.
3. Hold the contraction for 5–10 seconds.
4. Relax and repeat.
• Repetitions: 10–15 per leg.
• Tip: Avoid holding your breath; exhale during the contraction.

https://www.youtube.com/watch?v=RaErDb62d90

2. Straight Leg Raise

• Starting Position: Lie on your back with one leg bent and the other straight in order to reduce back strain.
• Steps:
1. Tighten the quadriceps of your straight leg.
2. Slowly lift the leg about 6–12 inches off the floor.
3. Hold for 3–5 seconds.
4. Lower it back down slowly.
• Repetitions: 10–15 per leg.
• Tip: Keep your lower back flat against the floor to avoid strain.

https://www.youtube.com/watch?v=U4L_6JEv9Jg

3. Hamstring Curl

• Starting Position: Stand behind a chair or table for balance.
• Steps:
1. Bend one knee, bringing your heel toward your buttocks.
2. Keep your knees aligned and avoid arching your back.
3. Hold for 3–5 seconds.
4. Slowly lower your leg back to the starting position.
• Repetitions: 10–15 per leg.
• Tip: Add ankle weights if comfortable for extra resistance.

https://www.youtube.com/watch?v=oWu8RxtWdGE

4. Mini Squats

• Starting Position: Stand with feet shoulder-width apart, holding onto a sturdy surface if you need support for better balance.
• Steps:
1. Slowly bend your knees, lowering your body a few inches.
2. Keep your back straight and knees aligned over your toes.
3. Avoid going too low to prevent excessive knee strain.
4. Return to the standing position.
• Repetitions: 10–15.
• Tip: Keep movements slow and controlled.
https://www.youtube.com/watch?v=wqCvuhfRXRU

5. Step-Ups

• Starting Position: Stand in front of a low step or platform.
• Steps:
1. Step up with one foot, then bring the other foot up to join it.
2. Step down in the same pattern.
3. Alternate the leading leg with each repetition.
• Repetitions: 10–15 per leg.
• Tip: Use a railing or wall for balance if needed.
https://www.youtube.com/watch?v=91xCEkwXxv0

 

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Stretching and Flexibility Exercises for knee pain due to OA knee

1. Hamstring Stretch

• Starting Position: Sit on the floor or a firm surface with one leg straight and the other bent.
• Steps:
1. Reach forward toward the toes of your straight leg.
2. Keep your back straight and avoid bouncing.
3. Hold the stretch for 20–30 seconds.
• Repetitions: 2–3 per leg.
• Tip: Stop if you feel pain and focus on a comfortable stretch.
https://www.youtube.com/watch?v=wr_8aak4Wbc

 

2. Calf Stretch

• Starting Position: Stand facing a wall, with one foot forward and the other back.
• Steps:
1. Keep the back leg straight and press the heel into the floor.
2. Lean forward slightly, bending the front knee.
3. Hold for 20–30 seconds.
• Repetitions: 2–3 per leg.
• Tip: Keep your back straight and avoid overstretching.
https://www.youtube.com/watch?v=y01ri_43G50

3. Knee Extension Stretch

• Starting Position: Sit on the floor or a firm surface with one leg straight and the other bent. Place a rolled towel under your ankle of the straight leg.
• Steps:
1. Let your knee relax.

2. Push down gently to straighten as much as tolerable without causing pain.
3. Hold for 20–30 seconds.
4. Return to the starting position.
• Repetitions: 2–3 per leg.
• Tip: Start with a small towel roll and increase the thickness of the roll as tolerable.
https://www.youtube.com/watch?v=bOYTanRZ058

 

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Low-Impact Aerobic Activities

Incorporate these into your routine 3–5 times a week:
• Walking: Start with short durations (10–15 minutes) and gradually increase.
• Cycling: Use a stationary bike at low resistance.
• Aquatic Exercises: Perform leg kicks, walking, or stretches in a pool to reduce joint stress.

Cool Down (5–10 Minutes)

• Repeat gentle stretches to relax muscles and prevent stiffness.
• Apply an ice pack to your knees if they feel swollen or sore after exercising.

Tips for Success
• Perform these exercises on both legs for balance.
• Start slowly, and increase repetitions or intensity as tolerated.
• Listen to your body; stop any exercise that causes sharp pain.
• Regularly consult your doctor or physical therapist for adjustments to your program.

With consistency, these exercises can significantly improve knee function and reduce symptoms of osteoarthritis.

More reading

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