OA Knee. Exercise Schedule for Knee Pain

Weekly Exercise Schedule that will help to reduce knee pain due to OA knee.

In this article, you will find a weekly exercise schedule tailored for someone with knee osteoarthritis (OA). It includes a mix of strengthening, stretching, and low-impact aerobic activities to promote joint health and muscle strength while avoiding overuse. Read the previous article CLICK HERE for details on how to practice recommended exercises.

Weekly Plan

Monday – Strength & Stretch

• Warm-Up (5–10 minutes)
• Gentle walking or marching in place.
• Strengthening Exercises:
1. Quadriceps Set – 10–15 reps per leg.
2. Straight Leg Raise – 10–15 reps per leg.
3. Hamstring Curl – 10–15 reps per leg.
• Stretching Exercises:
1. Hamstring Stretch – Hold for 20–30 seconds, 2–3 times per leg.
2. Calf Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

 

Tuesday – Low-Impact Aerobic Activity

• Activity:
• Walking or stationary cycling for 20–30 minutes at a comfortable pace.
• Stretching Exercises (Optional):
1. Knee Extension Stretch – Hold for 20–30 seconds, 2–3 times per leg.
2. Hamstring Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

Wednesday – Strength & Balance

• Warm-Up (5–10 minutes):
• Gentle knee bends or walking in place.
• Strengthening Exercises:
1. Mini Squats – 10–15 reps.
2. Step-Ups – 10–15 reps per leg.
3. Straight Leg Raise – 10–15 reps per leg.
• Balance Exercise:
• Single-Leg Stand: Hold onto a chair and balance on one leg for 10–15 seconds. Repeat 2–3 times per leg.
• Stretching Exercises:
1. Calf Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

Thursday – Low-Impact Aerobic Activity

• Activity:
• Swimming or aquatic exercises (e.g., water walking, leg kicks) for 20–30 minutes.
• Stretching Exercises:
1. Hamstring Stretch – Hold for 20–30 seconds, 2–3 times per leg.
2. Knee Extension Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

Friday – Strength & Mobility

• Warm-Up (5–10 minutes):
• Light cycling or slow walking.
• Strengthening Exercises:
1. Quadriceps Set – 10–15 reps per leg.
2. Hamstring Curl – 10–15 reps per leg.
3. Mini Squats – 10–15 reps.
• Mobility Exercise:
• Heel Slides: Lie on your back and slide your heel toward your buttocks, then straighten. Repeat 10–15 times per leg.
• Stretching Exercises:
1. Hamstring Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

Saturday – Low-Impact Aerobic Activity

• Activity:
• Walking, cycling, or swimming for 20–30 minutes.
• Stretching Exercises (Optional):
1. Calf Stretch – Hold for 20–30 seconds, 2–3 times per leg.
2. Knee Extension Stretch – Hold for 20–30 seconds, 2–3 times per leg.

Click HERE for Exercise details.

Sunday – Rest or Gentle Activity

• Use this as a recovery day. You can do:
• Light stretching (Hamstring Stretch, Calf Stretch).
• Gentle walking or yoga for relaxation.

General Guidelines

1. Intensity: Start with lighter exercises and increase gradually.
2. Duration: Keep sessions manageable (20–30 minutes).
3. Listen to Your Body: Stop if you feel sharp pain, and rest as needed.
4. Modify as Needed: Adjust based on your comfort and progress.
5. Consistency: Aim for at least 5 active days per week.

This schedule provides a balanced routine to improve strength, flexibility, and overall knee health.