Reduce Knee Arthritis Pain Naturally with 6 At-Home Exercises

Reduce Knee Arthritis Pain Naturally with 6 At-Home Exercises

Did you know millions of Americans deal with knee arthritis? There are typically three types of knee arthritis - osteoarthritis, rheumatoid arthritis, and gout.

The good news is, whether you've just been diagnosed with arthritis or are recovering from knee surgery, you can do gentle, low-impact knee stretches and strengthening exercises to ease the pain and boost flexibility.

Here we’ve listed the '6 Best Knee Arthritis Exercises' recommended by orthopedic doctors and physical therapists. So you can regain your knee function and get back to your daily activities. The best part is, you can do these exercises at home or even during office breaks. They are simple, effective, convenient, and require no special equipment. Scroll down. Keep reading to find out what these exercises are.

Before You Start Before you get moving, it's wise to have a chat with your healthcare team about incorporating exercise into your treatment. The type of arthritis and which joints are bothering you will determine the best exercises. Your squad, like your physical therapist, can team up with you to create the perfect exercise plan.

1. Warm-up

It’s important to start your exercise routine with a slow 3-4 minute walk. This simple warm-up is like a friendly wake-up call for your muscles, getting them ready for action. After your exercises, wind down with another easy walk to gradually slow down your heart rate.

2. Sitting Heel Slide

Heel slides are excellent for toning leg muscles and improving flexibility. This exercise boosts blood circulation, alleviates joint pain, and enhances overall well-being. Different variations of heel slides can even aid in treating specific conditions like fibromyalgia and Baker's cyst, offering a versatile and beneficial workout.

How to do it:

Sit on the edge of a chair with both feet flat on the floor. Place the leg with arthritis at least a step ahead of the other. Now, slide that leg along the floor closer to your hips. As your foot passes the other leg, slightly lift the heel. Slide your foot back to the starting point and repeat.

Sets and reps:

Do 3 sets of 12 reps each, and at least 5 times a day.

3. Quad Contractions

This exercise targets the quadriceps, crucial for recovering normal muscle tension after an injury and providing support for the load transmitted through the knee during impact activities.

How to do it:

Sit on a mat or bed with legs extended forward. Place your hands behind you, palms flat on the mat/bed, leaning slightly backward.

Squeeze your quadriceps, lifting your heels slightly off the bed. You'll notice your kneecap moving upward.

Hold this position for 3 seconds. Repeat these steps on the affected leg.

Sets and reps:

3 sets of 12 reps. Do this 4-5 times a day.

4. Ankle Flexion And Extension

This exercise targets the calves, promoting flexibility and strength in the ankle joint, which is crucial for overall lower limb function and stability.

How to do it:

Sit with your legs stretched out in front of you. Place your hands behind you, palms flat on the mat, keeping your back straight. Roll a small towel and place it at the end of your shin and the starting point of your ankle.

Flex your foot, pointing your toes towards you. Hold this position for 2 seconds and then return to the starting position.

Extend your foot, pointing your toes towards the floor. Hold this position for 2 seconds.

Avoid bending or fully extending your knees throughout the exercise. Keep both feet aligned and facing forward.

Sets and reps:

3 sets of 15 reps. Do this 5-6 times a day.

5. Short Arc Quadricep Exercise

This exercise focuses on the quadriceps, enhancing strength and flexibility in the upper thigh muscles. It specifically targets the knee joint, aiding in knee stability and overall joint health.

How to do it:

Sit on a mat with a rolled-up towel under the knee affected by arthritis. Ensure your heels are touching the floor. Tighten your thigh muscles and straighten your knee.

Flex your foot, pointing your toes straight towards the ceiling. Lift your lower leg, bringing the shin and knee to a horizontal position.

Hold this position for one second. Then slowly relax and lower your leg back to the starting position.

Sets and reps:

3 sets of 8 reps. Do this 3-4 times a day.

6. Lying Hamstring Curls

This exercise targets the hamstrings, promoting flexibility and strength in the muscles at the back of the thighs. It helps improve overall leg function and supports knee joint stability.

How to do it:

Secure one end of a resistance band around your ankles, holding the other end with both hands.

Lie on your stomach, elbows bent for support, and lift your head, looking forward. Bend your knees, raising your lower legs vertically, ensuring your hips stay down.

Gently pull the resistance band, feeling the stretch in your leg muscles.

Hold for 2 seconds, then release and return your legs to the floor.

Sets and reps:

2 sets of 12 reps. Do this exercise 3 times a day.