Osteoarthritis (OA) is the most common type of arthritis and affects millions of people worldwide. This condition causes the cartilage in the knee joint to break down, resulting in pain, stiffness, and reduced mobility.
For those with knee OA, everyday activities like walking, climbing stairs or even getting out of bed can be a challenge.
The good news is if you add the right exercises to your routine—hamstring stretches, quadriceps exercises, and low-impact cardio—you’ll improve your life. Products like Motive, an FDA-cleared therapy, help promote knee health by strengthening the muscles around the knee joint complementing any exercise program.
In this article, we’ll review the best exercises for knee arthritis and you’ll also learn how these exercises can give you lasting pain relief and help you move more with less pain.
Understanding Knee Arthritis
Knee arthritis is a degenerative condition that affects the knee joint, resulting in pain, swelling, and stiffness. The most common type is osteoarthritis, a “wear and tear” condition, that occurs when the cartilage cushioning at the ends of your bones breaks down over time.
Without enough cartilage, the bones in your knee rub together resulting in joint pain, inflammation, and limited mobility.
Common causes of osteoarthritis are:
- Aging
- Joint overuse
- Previous knee injuries
- Genetics
Rheumatoid arthritis on the other hand is an autoimmune condition where the body’s immune system attacks the lining of the joints, resulting in painful swelling and over time joint deformity. While it affects multiple joints in the body, the knee joint is especially susceptible, resulting in a reduced range of motion and severe pain.
Both types of arthritis result in cartilage loss and joint damage but the causes are different. In osteoarthritis the damage occurs gradually, often due to physical wear, in rheumatoid arthritis the damage is a result of the body’s immune response.
Symptoms of knee arthritis include:
- Joint pain that gets worse with activity
- Stiffness in the morning or after sitting for long periods
- Reduced range of motion
- Swelling or tenderness around the knee
- Feeling of weakness in the quadriceps or hamstring muscles
Understanding how osteoarthritis and rheumatoid arthritis affect the knee joint is key to developing an effective exercise program and managing pain.
The Benefits of Exercise for Knee Arthritis
Muscle weakness is one of the leading causes of knee pain with arthritis. When the muscles around the knee (quads, hamstrings, and glutes) are weak they can’t support the joint properly. This can increase pain, decrease stability, and lead to more joint degeneration.
So for those with knee arthritis, it’s essential to maintain or improve muscle strength through targeted exercise.
Exercise has many benefits for knee health including the following:
Effective Exercises for Knee Arthritis
Here are low-impact strengthening exercises for those with knee pain.
Low-Impact Exercises
Low-impact exercises are gentle on the joints and give great cardiovascular benefits. They reduce stress on the knees making them ideal for those with arthritis.
- Swimming: This full-body exercise allows you to move freely without stressing your knees. The water supports your body weight and reduces pressure on the joints while improving cardiovascular fitness.
- Cycling: Riding a stationary bike or cycling outdoors is a low-impact exercise for your knees that will strengthen the leg muscles. Start with low resistance and gradually increase as you build strength.
- Walking: Simple and effective, walking can be tailored to your ability. Start with short distances and increase pace or distance as you build strength and endurance.
Range of Motion Exercises
Range of motion exercises help keep the knee joint flexible and not stiff.
- Knee Bends: Stand with your feet shoulder-width apart and slowly bend your knees, lower yourself down like you are sitting in a chair. Hold for a few seconds then stand up. Do 10-15 reps while keeping your back straight.
- Leg Swings: Stand next to a wall or stable surface. Swing one leg forward and backward, keep it straight. This helps increase the flexibility in the hip and knee joint. Do 10-15 reps on each leg.
Strengthening Exercises
Strengthening exercises target the muscles around the knee and reduce pain.
- Straight Leg Raise: Lie on your back with one leg bent and the other straight. Slowly lift the straight leg to the height of the bent knee and lower it back down. Do 10-15 reps on each leg.
- Wall Sit: Stand with your back against a wall and slide down into a sitting position with your knees bent at 90 degrees. This will activate your quads. Hold for 10-30 seconds.
- Hamstring Curls: Stand and hold onto a stable surface for balance. Slowly bend one knee, and bring your heel towards your buttock. Lower back down and do 10-15 reps on each leg.
- Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips towards the ceiling, engage your glutes and hamstrings. Hold for a few seconds then lower. Do 10-15 reps.
Creating a Personalized Exercise Plan
A physical therapist or healthcare provider can assess your condition and give you personalized recommendations so you can choose safe and effective exercises. They can also guide you in monitoring your progress and adjust your plan as needed.
When creating a personalized exercise plan, make sure to remember these factors:
Pro-Tip: Some discomfort is to be expected when trying new exercises but sharp or severe pain is a sign to stop and reassess.
Tips for Exercising with Knee Arthritis
Exercising with knee arthritis is good but you need to approach your workouts wisely. Here are some tips to exercise safely and effectively.
Proper Form and Technique
Make sure your knees are in line with your toes during exercises like squats or lunges. This alignment reduces stress on the knee joint.
It’s also important to engage your core. A strong core supports your whole body while exercising and helps to stabilize your movements.
Finally, do exercises with slow controlled movements rather than rushing through reps. This reduces the risk of injury and allows you to focus on muscle engagement.
Listening to Your Body and Avoiding Pain
While you should challenge yourself, be aware of your body’s signals. If you experience sharp or severe pain during any exercise, stop immediately and reassess.
If an exercise hurts, consider modifying it or replacing it with a gentler one. For example, if knee bends are painful try wall sits or straight leg raises instead.
Also, prioritize warming up before starting your workout to prepare your muscles and joints. Cool down with gentle stretches to increase flexibility and reduce stiffness.
Gradually Increase Intensity and Duration
When building your workout, increase intensity and duration gradually. Begin with shorter sessions and low-impact exercises to give your body time to adjust. For example, you can start with 10-15 minutes and then increase to 30 minutes or more as you get stronger and have more endurance.
If you feel good, add more reps, more time, or more resistance. If you feel uncomfortable, slow down and give your body time to adjust.
Rest and Recovery
Include rest days in your exercise plan to give your muscles and joints time to recover. This will prevent overuse injuries and fatigue.
On rest days, do some gentle stretching or leisurely walking to promote circulation and flexibility without putting too much stress on your knees.
If you feel pain or have swelling, give yourself more recovery time. Your body may need more time to heal so prioritize self-care and listen to your body.
The Role of Motive in Managing Knee Arthritis
Motive was designed to treat knee pain from knee arthritis by strengthening the muscles around the knee joint. Unlike traditional exercises that may be painful or difficult for some to complete, Motive is an innovative therapy that can be done sitting or lying down providing those with limited mobility an option to strengthen their quadriceps muscles.
Motive uses targeted electrical stimulation to activate the muscles around the knee joint. This stimulation strengthens the quadriceps and hamstrings - the muscles that support and stabilize the knee.
One of the biggest benefits of Motive is that it’s accessible to those who can’t do traditional exercises. With Motive, you can:
- Reduce knee pain over time by strengthening the muscles around the joint. Strong quad muscles reduce pain and stiffness by reducing the load on the knee joint.
- You can get back to the activities you love and complete physical activities you thought were impossible due to an increase in mobility.
- Adjust the treatment to your individual needs by personalizing the stimulation levels giving you a treatment tailored to your condition and comfort level.
Looking for more proof of Motive’s success?
- Hear from Dr. Coleman: Co-founder Dr. Coleman shares how Motive has transformed his patients' treatment regimens, particularly those facing knee replacement surgery. Many of his patients have reported improved strength and reduced pain, leading to a better quality of life before surgery.
- Hear from Physical Therapist Jessica: Jessica reflects on her patients' experiences, noting that incorporating Motive into their routines has allowed them to return to their favorite activities.
- Hear from Dr. Dasa: Dr. Dasa describes how Motive has significantly reduced knee pain in his patients suffering from knee arthritis. Many patients have experienced measurable improvements in their overall knee function and comfort.
Additional Tips for Managing Knee Arthritis
Managing knee arthritis requires a holistic approach that goes beyond exercise. Maintaining a healthy weight, using assistive devices, and addressing pain and inflammation can make a big difference in overall joint health and mobility.
Weight Management
Being at a healthy weight is important for people with knee arthritis. Excess weight puts extra stress on the knee joint exacerbating pain and limiting mobility.
Here are some tips for weight management:
- Balanced Diet: Eat a balanced diet full of whole foods including fruits, vegetables, lean proteins, and whole grains. Reduce processed foods and added sugars to manage weight and reduce inflammation.
- Regular Physical Activity: Focus on low-impact exercises like swimming or biking to lose weight without putting too much stress on the knees. Aim for at least 150 minutes of moderate aerobic activity per week and strengthening exercises.
- Set Realistic Goals: Set achievable weight loss goals. Tracking progress will give you motivation and help you identify patterns that need to be adjusted.
Assistive Devices
Assistive devices can provide support and stability for people with knee arthritis, especially during physical activities. Here are a few options:
- Braces: Knee braces can stabilize the joint during exercise and daily activities, reduce pain, and prevent further injury. They can also give you extra confidence when doing traditional exercises so you can focus on proper form without worrying about exacerbating your condition.
- Canes and Walking Aids: Using a cane or walker can take pressure off the knee and provide stability while walking or standing. Consider using these devices when in crowded spaces or on uneven surfaces where balance could become compromised.
Tips for Managing Pain and Inflammation
Below are additional tips to help with your knee arthritis:
- Cold and Heat: Ice packs can help reduce swelling and numb pain after exercise; heat can help with stiffness and relaxation.
- Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter meds like ibuprofen or naproxen can help with inflammation and pain. Always check with your healthcare professional before starting any meds to make sure it’s safe and right for you.
- Stay Hydrated: Hydration helps with joint lubrication and overall health. Drink plenty of water throughout the day especially if you’re exercising.
- Mind-Body Connection: Try yoga or meditation to manage stress. These activities can help reduce pain and improve your emotional well-being.
Move More, Feel Better with Motive
Understanding the causes and symptoms of osteoarthritis is key to managing knee pain and finding exercises that promote joint health.
A well-rounded exercise program can help improve arthritis pain, mobility, strength, and range of motion. It’s important to practice proper form, listen to your body, and gradually increase exercise intensity to prevent injuries and achieve long-term success.
Motive is a valuable tool for those on their knee arthritis journey. By strengthening the muscles around the knee, without the strain of traditional exercises, Motive delivers a safe and effective way to reduce pain and support mobility.
Stay active and use Motive to take control of your osteoarthritis of the knee and your life.
