What exercises are good for knee osteoarthritis?

Knee osteoarthritis is a chronic condition that affects the cartilage of the knee joint. Exercise can be beneficial for people with knee osteoarthritis as it can strengthen the muscles around the joint, improve flexibility, reduce pain, and improve joint function. However, it is important to choose appropriate exercises that do not place excessive stress on the joint. For example:

Low-impact exercises are gentle on the joints and help strengthen muscles without putting too much pressure on the knee. Some options include:

Walking is an effective form of low-impact cardiovascular exercise that helps strengthen leg muscles and maintain knee flexibility.

Cycling on a stationary or outdoor bike is a low-impact activity that helps strengthen your leg muscles without putting additional stress on the knee joint.

Swimming and water exercises are great options, as the water provides support and reduces impact on the joints.

Strengthening the muscles surrounding the knee can help improve stability and reduce the load on the joint. Some recommended exercises include:

  • Quadriceps: Exercises such as partial squats, straight leg raises, and knee extensions help strengthen the quadriceps muscles, which are important for knee stability.
  • Hamstrings: Knee flexion exercises such as leg curls or hip raises help strengthen the hamstring muscles, which are opposite to the quadriceps and help balance forces in the knee.
  • Calf muscles: Heel raises and calf stretches exercises can strengthen the calf muscles and improve knee joint support.
    • Range of motion exercises: Maintaining knee flexibility is important to prevent stiffness and improve function. Some recommended exercises include:
    • Quadriceps stretches: You can do quadriceps stretches by holding your foot and bringing your heel toward your glutes.
    • Hamstring Stretches: You can perform hamstring stretches sitting on the floor with your legs extended and reaching for your toes.
  • Knee joint mobilization: You can perform gentle knee flexion and extension exercises to maintain mobility.