There are a whole range of arthritis in knee treatment, but the one most consistently found to make a difference is exercises.
Whilst exercises won't cure the knee arthritis, they can be extremely effective in reducing pain and increasing function, making a huge difference to daily life. They can even help delay the need for surgery.
If the knee is strong and flexible, less weight goes through the arthritic knee and there is less pain and wear through the joint.
Here we will concentrate on advanced, challenging exercises for arthritis. If you haven’t already tried the
movement and balance exercises,
I suggest you start there. Once you have mastered those and feel in
need of more challenging exercises, these are the ones for you.
You can also find out more about other arthritis in knee treatment options including injections, homeopathy and medication in the arthritis treatment section.
You get quadruple benefit with this arthritis knee exercise - it strengthens the quads, hamstrings and glutes and increases knee mobility/flexibility
Top Tip: As you squat, don’t let your knees come too far in or out - Keep your knee in line with your second toe so you can always see your big toe past the inside of your knee
This arthritis knee exercise is a very functional way of strengthening all the knee muscles and practising stairs, which people with knee arthritis often struggle with.
Top Tip: If you don’t have any steps at home, be creative e.g. phone directory
Step downs are a great way to strengthen the quads, improve balance and improve knee stability, all key parts of arthritis in knee treatment.
Top Tips: 1. You are aiming to do this in a slow, controlled fashion
2. Don’t let the knee twist inwards, keep it in line with your second toe so you can always see your big toe
For effective arthritis in knee treatment, exercises should be done at least five times per week. Here
you will find a daily exercise plan that means you split the exercises
into groups rather than having to do them all at the same time. This
way, each set will take you less than five minutes, making it much more
manageable to fit into busy days.
This programme gives you a mix of strengthening, movement and balance exercises, with the option to progress onto the advanced exercises when you feel ready. I have colour co-ordinated each exercise so you know what type of arthritis in knee treatment exercise it is e.g. strengthening exercises are colour coded in blue
Please tailor this to suit you – some exercises may be too easy or too difficult for you and therefore not appropriate. Find what works for you. The people who have the most success are those who stick with their exercise programmes. For information see the Getting The Best Results from arthritis in knee treatment section.
AM: Before Getting Out of Bed: Heel Slides, Short Arcs, Straight Leg Raise, Knee Marching and either The Clam OR Buttock Clenches
Late Morning AND Afternoon: Kick Backs, Sit To Stand OR Advanced exercises. Plus Long arcs, Ankle Spins and Single leg standing
Evening: Heel Slides, Short arc quads, Straight Leg Raise and either The Clam OR Buttock Clenches
Anytime sitting for more than 20 mins: Long Arcs and Ankle spins
If you would prefer to only do exercises twice a day, combine the AM and late morning set, and the afternoon and evening set.
Exercises are just one part of arthritis in knee treatment. There are a number of other things that can really help including knee braces, acupuncture, natural remedies and changing your diet for arthritis.
For more information including symptoms, diagnosis and other arthritis in knee treatment options, check out the following articles:
Page Last Updated: 11/09/21
Next Review Due: 11/09/23