Exercises for Arthritis of the Middle of the Knee

Arthritis is a common affliction of the knee, and causes millions of Americans discomfort as well as affecting their quality of life. The knee joint bears a tremendous amount of stress and deteriorates as a person ages. The middle of the knee, where the joint is connected by soft tissues that cause the kneecap to float above the leg bones and move back and forth over the femoral groove, is particularly prone to wear and tear. Knowing some exercises to help alleviate some of the symptoms of arthritis can help.

Range of Motion

• One of the most important keys to keeping arthritis pain of the middle knee under control is to keep the as much of the range of motion as possible. Several exercises are devised just for this purpose. One of the simplest and most useful is heel slides. Sit with your feet flat on the floor and using a towel around your ankle and the ends of the towel in each hand, slide your heel back toward your rear end, keeping it flat on the floor. Go as far as you can, then slide the heel back out to the starting position. Repeat 20 repetitions on each leg.

Stationary Bike

• Another great exercise to keep the knee moving without putting too much stress on the joint is a recumbent bike. Keep the tension low and start slow, then move into a steady pace. A minimum workout of 10 minutes a day should be done to keep things from getting too stiff in the arthritic joint. A general workout of 20 minutes is excellent. Don't push the knee too far, as the main goal is to keep the joint fluid.

Exercise Ball

• Another great exercise is to use an exercise ball and place it under your ankles as you lie flat. Using your ankles, roll the ball in toward your rear as far as you can; this causes the knees to flex and is a smooth, non-weight-bearing motion. Ten to 20 repetitions in two sets each day will help keep that middle knee from stiffening up.