Many knee arthritis exercises are available to help relieve pain and inflammation and increase range of motion and function. Knee strengthening exercises can be performed while sitting in a chair or standing. They are low impact and do not require a lot of stress to be placed on the knee. Listed below are a few of the knee exercises that can be beneficial to patients suffering from injury or arthritic conditions.
Sitting exercises should be performed in a straight back chair. Exercises for knee pain should not cause added hurt or pain during movement. There are four main exercises that can be performed while sitting in a chair. Starter position is on the edge of a chair with the feet resting on the floor.
- Knee raises are performed by sitting up straight with both feet flat on the floor. Lift one knee so the foot is 3 to 4 inches from the ground and hold for 5 to 10 seconds. Lower the knee and repeat. Remember to perform each type of exercise only 5 times per leg. This is one of many knee strengthening exercises that helps tighten the muscles in and around the knee.
- Kick backs begin in the starter position. Carefully bend the knee back under the chair and touch the tip of the toes to the floor. Hold and then return to the starting position. This exercise works to promote function and range of motion.
- Leg raises begin in the starter position. Raise one foot of the floor until the leg is straight out in front of the body. Do not force the leg to come all of the way up. As flexibility is learned, the leg will raise more. Strength and function are benefited by this particular exercise.
Standing knee exercises should be performed in a straight upright position. If balance is an issue, a chair can be used for support. The number of repetitions in each set should be no more than 10. These exercises for knee pain should not hurt or cause additional injury.
- Marching in place is performed exactly as it sounds. Lift one foot from the ground by bending at the knee as high as possible. Lower the foot and reverse legs. A steady rhythm should be maintained for around 2 minutes. This exercise promotes range of motion and function in the knee without adding additional stress.
- Knee bends are performed by standing with the feet one step apart. Place hands on the hips and slightly bend knees as if sitting in a chair. Don’t bend the knees more than 90° or lean the body forward. Simply move up and down.
- Kick backs, side kicks, and forward kicks should be performed by lifting the leg straight in either direction. This promotes the strength of the side of the knee.
These exercises are meant to be therapy to promote the health of the knee and joint. With all knee arthritis exercises it is important that you do not over do it.