Exercises For Arthritis

Written By: Chloe Wilson, BSc(Hons) Physiotherapy
Reviewed by: KPE Medical Review Board

Exercises for arthritis are one of the most effective ways of reducing the pain, stiffness and disability so often associated with knee arthritis. 

For the knee to be able to work properly it needs to be able to fully bend and straighten and have good muscle strength, control and balance. All of these tend to be affected by knee arthritis.

Arthritis is a common condition, usually affecting people over the age of 65.  In the US, it is the leading cause of disability.  There are  a number of treatment options that can make a big difference and exercises for arthritis are one of the most important of these, and have been shown to be one of the most effective.

These movement exercises for arthritis are a great way to maintain and improve the mobility of the knee. It is common for the knee to get stiff with arthritis.

These exercises for arthritis will help to prevent this from happening and help you regain movement if the knee is already getting stiff.

1. Heel Slides

Intro: One of the most simple yet effective exercises for arthritis to do first thing in the morning to loosen your knee up before you get up – morning stiffness is a classic feature of knee arthritis.

• Lie flat on your back or sitting up, leg and knee straight out on a bed or along the floor
  
  
• Slide your heel towards your bottom as far as you comfortably can, bending your hip and knee. Keep your heel on the bed/floor. Hold for 3-5 secs and slowly return to starting position
  
  
• Repeat 10-30 times, twice a day. Gradually aim to bend your knee a little more each time
  
  
• To progress, carry out the exercise as above but when you’ve bent your knee as much as you can hook a towel over the ankle and pull it towards you to help the knee bend further – you can achieve the same effect by hooking your opposite foot over the ankle and pushing with that leg to gain more knee bend

Top Tip: Place a smooth board or a plastic bag underneath your foot so you have a slippery surface making it easier to move

Long arcs are one of the best exercises for arthritis to do anytime you are sitting down for more than twenty minutes to prevent stiffness setting in and the associated discomfort on first standing up. It helps increase mobility in the knee and also strengthens the knee at the same time.

• Sit on a firm chair with your knee bent and your foot on the floor
  
  
• Lift your foot up and straighten your knee as much as possible
  
  
• Hold for 3-5 secs and slowly lower your leg down to the floor. Then slide your foot back as far as you can and return to starting position. Do all this in one fluid motion.
  
  
• Repeat 10-25 times, twice a day
  
  
• To work harder add a weight either by wearing a shoe or ankle weights

Top Tip: You can modify this exercise to improve knee flexion -

• Hook your other foot around the front of the ankle and push backwards with it to further bend your knee 
  
  
• Once you have slid your heel back as far as you can, lift your bottom up slightly using your arms and slide your bottom forwards keeping your foot still. You will find this makes your knee bend even more

• Stand by a chair or wall so you can hold on if you need to
  
  
• Lift up your good leg and stand on one leg for as long as you can
  
  
• Spend five minutes doing this 2x daily
  
  
• For more of a challenge: 1. Close your eyes
  2. Throw and catch a ball – eyes open!
  3. Slowly bend and straighten your knee a small amount