Best Knee Effusion Exercises to Reduce Fluid on Knee

The role of exercises for knee effusion include:

1. Helps increase blood circulation to heal swelling
2. Improves physical and mental health
3. Mobilises joint fluids and lubricates your joints
4. Improves energy and stamina
5. Promotes an active, healthy lifestyle

The benefits of knee effusion exercises include:

1. Reduces knee pain and swelling
2. Improves your knees’ range of motion
3. Improves muscle strength
4. Increases flexibility and supports your knee
5. Boosts balance and agility
6. Helps control body weight
7. Fights off fatigue and improves mood

Knee joint exercises cannot treat the underlying cause of swelling and pain. However, gentle strengthening and range of motion exercises can help improve your kneesfunctional abilities. Some of these exercises include:

Towel-Assisted Heel Slides

Heel slide is an effective knee effusion treatment exercise that improves your range of motion by stretching the muscles on top of your thighs. The following are the steps to perform the exercise:

1. Lie on the floor or bed with your legs straight. 
2. Loop a towel under your thigh, just above the affected knee. 
3. With both hands at the two ends of the towel, slide your heel close to your buttock to bend the knee. 
4. Gently pull the towel to increase the knee bent.
5. Hold this position for 2 to 3 seconds. 
6. Slide your leg straight. 
7. Repeat the movement ten times. 

Seated Chair Slides

This exercise can be done by modifying heel slides while seated on a chair, helping you improve your range of motion. You can perform a seated chair slide by the following steps:

1. Sit in a chair with both your feet flat on the ground. 
2. Cross your ankles with the unaffected leg on the top.
3. Bend the affected knee as much as you comfortably can. 
4. Use the other leg to push the affected leg backwards and bend your knee slightly farther. 
5. Stop when you experience a stretch at the front of your knee. 
6. Hold the position for 3 to 5 seconds and relax. 
7. Repeat the movement ten times. 

Quad Sets

A quad set effectively solves the problem of thin and watery synovial fluid. It increases the viscosity of the synovial fluid, reduces joint friction, and reduces pain. The following steps are involved in a quad set:

1. Lie on the floor with your affected leg stretched out straight. 
2. Bend your other knee and place that foot flat on the floor. 
3. Place a small rolled towel under the affected knee. 
4. Push your knee down on the towel, tightening your thigh muscles. 
5. Hold the position for 10 to 15 seconds and relax.
6. Repeat the movement ten times and slowly increase to three sets in a row daily. 
7. A progression of the exercise involves placing the towel below your ankle instead of the knee. 

Prone Extension Stretch

The prone extension stretch is a simple exercise to improve your knee’s range of motion. It can help improve your basic functional tasks like walking, sitting in a chair, and climbing and descending stairs. Here’s how you can perform the exercise:

1. Locate a bed with enough room around it (at least on one side). 
2. Lie on the bed on your stomach.
3. Position yourself to support your thigh on the bed and the lower leg over the edge of the bed. 
4. Place a small rolled towel under your thigh just above the kneecap on the affected leg. 
5. Relax and allow gravity to pull your lower leg towards the ground to straighten it. 
6. Hold the position for 30 to 60 seconds. 
7. Repeat 5 to 10 times. 
8. To increase the amount of the stretch, you can place a small cuff weight (less than 2.5 kg) around the ankle. 

Two-Legged Hop

The small and controlled jumps in two-legged hop can help strengthen the muscles in and around your knee joint. The exercise also improves the balancing function of the knee and the entire leg. The steps involved in this knee effusion exercise are as follows:

1. Stand with your feet slightly apart.
2. Jump straight up. 
3. Land on the floor with control on both legs. 
4. Make sure that your knees point forward and do not collide with each other. 
5. Repeat the jump five times. 

Hamstring Stretch

Swelling causes stiffness in the knees. The hamstring stretch relieves this stiffness or tightness in the back of your knee, increasing your range of motion and improving flexibility. Follow these steps to perform a hamstring stretch:

1. Lie on the floor or bed with your legs fully stretched out. 
2. Hold the back of the affected knee with both hands. 
3. Pull the leg towards your chest and slowly straighten your knee towards the sky until you feel a stretch. 
4. Hold the stretch for 10 to 20 seconds. 
5. Bend the knee and lower the leg back to the floor. 
6. Perform two sets of 4 to 5 repetitions daily. 

Standing Hamstring Curls

Standing hamstring curl is an effective knee joint effusion exercise to stabilise your knee and relieve tightness in the front muscles of your knee. Here’s how you can perform a standing hamstring curl:

1. Stand with your feet hip-width apart.
2. Place your hands on your waist or a chair for balance.
3. Slowly bend your affected knee, bringing the heel as close as possible towards the butt. 
4. Hold the position for 2 to 3 seconds and relax. 
5. Repeat ten times. 
6. Slowly increase to three sets of 10 repetitions in a row. 
7. The progression of the exercise involves wearing an ankle weight. 

Step-Ups

It is a knee-strengthening exercise that activates muscle groups throughout your lower body, such as the hamstrings, quadriceps, and glutes. You can perform this exercise by following these steps:

1. Place your right foot on a platform (step, bench, chair, or box). 
2. Press through your right heel to the platform and bring your left foot forward to stand on the box. 
3. Return to the initial position by placing your right foot down and then the left to stand on the ground. 
4. Repeat 15 times, leading with both legs. 
5. Perform three sets of this exercise daily. 

Squats

Squats are an effective knee effusion exercise that helps strengthen the entire leg, including the inner thigh muscles. However, make sure not to overdo the exercise or go all the way up or down in the squat, as it can overload your joints. Here’s how you can perform the exercise:

1. Stand in front of a chair without touching it. 
2. Place your feet shoulder-distance apart, toes pointing straight ahead, and arms in front of you. 
3. Slowly bend your knees until you almost touch the chair.
4. Hold the position for 3 to 5 seconds with your back straight and chest lifted. 
5. Slowly go up. 
6. Perform three sets of 10 repetitions. 

Single-Leg Balance

Single-leg balance helps improve your balance and strengthen the muscles that support your knee. To perform a single-leg balance, follow these steps:

1. Stand straight with your feet together. 
2. Grab a stable object like a chair to maintain balance. 
3. Lift one leg off the floor. 
4. Hold the position for 10 to 30 seconds. 
5. Place your leg back on the ground. 
6. The progression of the exercise involves holding the chair for support with only one hand. 

While you can’t always prevent water on the knees, a few things can lower your chances of developing this condition, which include:

1. Maintain a healthy weight.
2. Engage in low-impact exercises to keep the muscles around your knee joint strong. 
3. Avoid certain jerking movements in the knee joint.
4. Stretch your legs regularly during the day. 
5. Wear kneepads while engaging in contact sports. 
6. Quit smoking.
7. Consult your healthcare professional if you think you have an injured knee before further damage.

You should consult a doctor if rest, home care, or knee effusion treatment exercises does not improve knee joint swelling. Call your healthcare professional if you experience the following symptoms:

1. Fever
2. Inability to straighten the knee joint
3. Redness or warmth around the knee
4. Discolouration underneath the knee
5. Severe or consistent knee pain
6. Locking or clicking of the knee
7. Numbness or tingling below the knee
8. Inability to put weight on the knee

Swelling or water on the knee is a common condition that may result from an injury, knee overuse, or arthritis. Knee joint effusion exercises can help improve your knees’ range of motion and mobility. Seek medical care if the pain persists or if it is accompanied by other concerning symptoms. 

You can get in touch with HexaHealth experts to know more about knee effusion and the treatment options. Our team will guide you throughout your treatment journey, from hospital admissions to aftercare.