It is necessary to stretch and strengthen the surrounding leg muscles when you have knee osteoarthritis (OA) to provide more support and reduce tension around the joint. The following are the best exercises for osteoarthritis of the knee that will help you begin to feel stronger, more flexible and more involved on your route. Remember: exercise should not be painful; stop and check with your doctor if you feel pain.
Gluteus Strengthening
This exercise will help you strengthen the gluteus muscles (the broad muscles at the back of your hip) as you stand and walk, helping to control the trunk, stabilize the leg and balance it.
Lie flat on your stomach with a pillow over your hips to support your back. To hold the leg straight, pinch your buttocks and raise the leg off the bed slightly. Lower it steadily. Perform three sets, one time regular, of 10 repetitions.
Quadriceps Setting
This exercise helps to strengthen the quadriceps’ muscle, an essential stabilizer of the knee, (the large muscle on the front of the thigh).
Lie straight on your back with the leg that you want to exercise. Underneath the knee, put a small rolled towel. Tighten the muscle (quadriceps) on top of the thigh slowly and drive down the back of the knee onto the rolled towel. Keep for 5 seconds and then release slowly, resting for 5 seconds between each contraction. Perform three sets, one time regular, of 10 repetitions.
Straight Leg Raise
This exercise also helps improve the tendon of the quadriceps.
Lie straight on your back with the leg that you want to exercise. To protect your lower back, the other knee needs to be bent. On the top of your thigh, tighten the muscle and raise it to your other knee level. Lower it steadily. Perform three sets, one time regular, of 10 repetitions.
Hamstring Stretch
The hamstring muscles (the muscles that run along the back of your thigh to your knee) appear to get tight when you have knee OA. This exercise helps stretch the hamstring muscles, increases the knee’s range of motion and helps you feel more flexible, especially if you experience knee pain after a run.
Lie on your back with a straight leg stretched across the bottom of your foot with a strap. Use the support strap to raise your leg until you feel a gentle stretch on the back of your thigh and knee. Up to 30 seconds to carry. Lower it steadily. Conduct 3 repetitions, one time per day.
Calf Stretch
This workout will allow the lower leg and ankle to remain flexible, strengthening your balance and the way you walk.
Stand in front of a wall, with your leg extended behind you and your other leg in front of you. For help, put your hands or forearms on the wall. Bend the front knee slowly, holding the leg heel flat on the floor behind you. Keep for 30 seconds until you notice a stretch in your calf muscle on the back of your ankle. Relax slowly. Conduct 3 repetitions, one time per day.
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