6 Best Exercises for Osteoarthritis Knee Pain (Home Routine)

For osteoarthritis (OA) knee pain, exercises are the most important treatment. But performing just any exercises won’t be of much help. You need to do the right exercises for arthritis in the knee in the right manner that actually works.

Knee osteoarthritis is very common among adults, where walking and stair climbing become painful. In this article, we will discuss very simple yet very effective home exercises for osteoarthritis knee pain.

These exercises will work wonders if you follow simple precautions for osteoarthritis knee pain. So, let’s get started.

6 Best Exercises for Osteoarthritis Knee Pain (Step-by-Step Guide)

I have been working with different types of arthritis for the last 12 years and have found that OA knee is the most common cause of any given knee joint pain.

Though exercises are beneficial, I would also recommend the arthritis sufferer to get physical therapy treatment for OA knee, where you can expect modalities like TENS, SWD and others.

After years of experience, I have shortlisted the most effective exercises that are bound to give you the result. Further, if you need more in-depth information on exercises, other effective exercises, and lifestyle modification, you may buy my book on amazon “Combat Knee Pain Naturally: Improve Knee function to conquer pain“.

Arthritis knee pain commonly affects the elderly, and they complain of pain inside the joint. However, if you have pain just below the knee cap then it could be due to patellar tendinitis, and its management is quite different. For elderly patients with limited standing tolerance, our Chair Exercises for Seniors PDF offers gentle seated alternatives.

So, without delay, let us start our exercise, and please read the article till the end, because we have some tips at the end. 

1. Static Quadriceps Exercise for Knee OA Pain Relief

1. Put a pillow (or bed sheet roll/towel roll) below the knee.
2. Press the pillow and hold it in the pressed position for 5 seconds (count 5) and then release it.
3. Repeat this exercise a minimum of 30 times in a single session.
4. As pain reduces, it can be repeated as many times as tolerated.

2. Straight Leg Raise Exercise to Strengthen Knee Joints

1. Begin by lying straight on your back.
2. Now, slowly lift your leg, keeping the knee straight.
3. Lift it to no more than 30 degrees of angle for the maximum benefit.
4. Hold it for 5 seconds and then lower it down slowly
5. Repeat it a minimum of 10 times in a single session.

3. Pillow Press Exercise (Inner Thigh Strengthening for Knee Support)

1. Lie down flat on your back, keeping your knees in a bent position.
2. Keep a firm pillow between the thighs. The pillow should be thick enough to allow for pressure.
3. Press the pillow between the thighs and hold it for 5 seconds, and then release it slowly.
4. Repeat this for a minimum of 30 to 40 times in a single session.

4. Side-Lying Leg Raise to Improve Hip & Knee Stability

4th exercise for arthritis in the knee is a straight raise in side-lying. Its starting position is different from a normal straight leg raise.

1. Lie down on your side (left or right).
2. As a rule of thumb, keep the exercising knee on top.
3. The knee, which lies below, is bent to 90 degrees.
4. For example, if you have to perform the exercise on the right knee, lie down on your left side. Keep the left knee slightly bent.
5. Now, slowly raise the right leg to no more than 30 degrees of angle.
6. Hold it for 5 seconds and lower it down slowly.
7. Repeat it a minimum of 10 times in a single repetition.

5. Hamstring Strengthening Exercise for Knee OA (Prone Position)

1. Start it by lying down straight on your tummy.
2. Slowly bend the knee to no more than 30 degrees of angle.
3. Hold it for 5 seconds and then lower it down slowly.
4. Repeat it for a minimum of 30 times in a single session.

6. Calf Strengthening Exercise: Standing Toe Raises for Knee Support

The final exercise on our list of exercises for arthritis knee is standing on the toes.

1. Stand taking the support of a table or anything as shown in the figure.
2. You can also do these exercises without taking the support of anything if your pain and strength allow you.
3. Now, slowly raise yourself and stand on your toes and lower down slowly.
4. Repeat it a minimum of 20 times in a single session.

Bonus: Pro Tips to Maximize Knee OA Exercise Results

To progress the knee pain exercise to the next level, you need to add weights to increase the resistance of the exercise. This can be easily done by using a weight cuff or by using Therabands. Although using Therabands could be a little tricky.

However, occasionally your knee pain may flare up after the exercises. The best way to manage such kind of pain is the application of heat via an infrared lamp.

These lamps are easy to use, and it is very effective too. You may also consider using a TENS unit, which can give you almost instant relief.

You can find in-depth information on all the exercises in my book “Combat Knee Pain Naturally: Improve Knee function to conquer pain“. Also, many other lesser-known exercises and home tips. Get your copy now!

But you make your own DIY weight cuff at home. Simply take a 1 kg packet of table salt and use a towel/bed sheet to wrap it around the lower leg, and it will act like a 1 kg weight cuff. 

Keep Reading: OA knee: physio & exercise less prescribed over painkiller|study | 9 Easy Exercises for Hip Arthritis Pain Relief

FAQ

Sunit. S. Ekka

The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.

Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.