Home Exercises for Osteoarthritis of the Knee

Osteoarthritis is a degenerative joint condition that is caused by the wearing down of cartilage in the joint over time. This form of arthritis is the most common and can affect the knees and any other joint in the body. Exercise is an important part of the treatment of this arthritis. Exercises for osteoarthritis of the knees focus on strengthening the muscles that support the knee.

Strength Training

• Work the quadriceps and hamstring muscles to support your knee joint. Strength training exercises include isometric and weight-training programs. Isometric exercises use resistance when pushing or pulling to work the muscles. Use these exercises to strengthen the muscles in the upper leg surrounding the knee.
  Limit strength training with weights to every other day. It is important that you schedule a day of rest in between weight training. The muscles must have time to repair between workouts. Include strength training three times a week to improve osteoarthritis.

Aerobic

• Aerobic activity such as walking provides a low-impact workout that will improve the condition of your joints. According to the Maryland University Medical Center, aerobic activity may be able to reduce inflammation in the joints as well.
  Aerobic or cardiovascular activity helps keep weight under control. Losing weight minimizes the amount of pressure that is put on your knees during daily activity. Include 30 minutes of aerobic activity five days a week for the best results.
  If you have access to a pool at your home or your YMCA, water activities such as swimming and water aerobics provides exercise without putting weight on the knee. High-impact activities such as jogging and other sports are not appropriate for osteoarthritis patients.

Range of Motion

• Range of motion exercises improve the flexibility in your joints and help you avoid the stiffness that can occur with osteoarthritis of the knee. Simple stretches of the knee improve your range of motion. For a workout that focuses on flexibility and balance, take a yoga or tai chi class.
  Include stretches in your workout every day. Stretch the leg muscles before you begin your aerobic activity. You can also stretch your muscles on days when you do not participate in aerobic exercise.

Physical Therapist

• Your osteoarthritis physical therapist can provide you with specialized exercises that are appropriate for your physical condition. Work with your therapist to develop an exercise regimen that you can perform at home to improve your knee pain.