Osteoarthritis Knee Exercises and Stretches - Download PDF

1. Helps manage pain caused due to knee osteoarthritis
2. Optimises physical and mental health
3. Keeps the muscles around the affected joints strong
4. Lubricates the joint cartilage to reduce pain and stiffness
5. Improves energy and stamina 
6. Promote an active, healthy lifestyle

1. Reduces knee pain and inflammation
2. Improves your knee’s range of motion
3. Decreases the risk of cardiovascular diseases (CVD)
4. Promotes physical functioning
5. Boosts balance, agility, and proprioception
6. Improves mood and decreases anxiety

Hamstring Stretch

1. Lie on your back with both your legs outstretched.  
2. Bend your left knee and grab the back of the left thigh with both hands. 
3. Slowly lift your bent leg, and pull the knee towards your chest. 
4. Relax your arms, straighten your leg, and hold for 10 to 20 seconds. 
5. Bend your knee and lower the leg back to the floor. 
6. Repeat on the other side. 

Quadriceps Stretch

Quadriceps stretch is one of the best physiotherapy exercises for knee osteoarthritis. The exercises aim to improve the flexibility of the quadriceps (a large muscle at the front of the thigh that acts to extend the leg) and the knees’ range of motion. Follow these steps to perform a quadriceps stretch:

1. Lie on the floor facing downwards. 
2. Place your left forearm in your front for support. 
3. Bend your right knee and hold the ankle with your right hand. 
4. Bring your left heel towards your butt until there is a slight stretch. 
5. Hold this position for 10 to 12 seconds, and switch sides. 

Tip: Repeat the stretch 5 to 10 times on each side. If lying exercises seem challenging, you can perform backward leg lifts while standing. 

Sit to Stand

Sit to stand is a knee arthritis exercise for the quadriceps and glutes. The repetitive motion of the movement improves the knee’s range of motion and overall leg strength. Regularly performing this exercise will eventually make it easier for you to stand up without pain. The steps involved in the exercise include:

1. Sit on a chair with your back straight and feet flat on the floor. 
2. Cross your arms over your chest. 
3. Use your leg muscles to stand up tall. 
4. Slowly sit back down on the chair. 
5. Repeat this for about one minute. 

Tip: If it seems too difficult, you can place pillows on the chair or use a chair with an armrest to push up with your arms. 

Standing Side Leg Raises

Standing side leg raise is another easy knee OA exercise you can do almost everywhere, even while waiting in a queue! It is an exercise that improves stability, strength, and balance, decreasing the impact on the knees. Here’s how you can perform standing leg raises:
Stand against a wall with your toes facing forward. 

1. Raise your right leg to the side without rotating the toes to the side or leaning to the other side. 
2. Lower your leg. 
3. Repeat a few times and switch to the other side. 

Tip: Repeat the exercise at least 15 to 20 times on each side for the best results. 

Half Squat

Half squats help strengthen the gluteus, quadriceps, and hamstrings while relaxing the knees. Here’s how you can perform this exercise:

1. Stand with your feet shoulder-distance apart and your arms in front of you. 
2. Slowly bend your knees until you are in a half-sitting position (ensure that you keep your weight on your heels and not on the toes).
3. Hold your position for five seconds with your back straight, chest lifted, and feet flat on the floor. 
4. Slowly stand back up. 

Tip: Complete one set of ten repetitions. Slowly work up towards performing three sets of ten repetitions. If this seems too tricky, you can hold on to a chair for balance. 

One-Leg Dip

One-leg dip helps strengthen the buttocks, hamstrings, quadriceps, and calves. Follow these steps to perform the exercise:

1. Stand straight with your hands stretched straight in front of you. 
2. Lift your left leg about 12 inches and hold it in front of you. 
3. Keeping your back straight, slowly bend your right leg and lower your body a few inches. 
4. Hold the position for five seconds and straighten your back up. 
5. Repeat 4 to 5 times and switch legs. 

Tip: Slowly start with one set of leg dips and work up to three sets daily. If this seems too tricky, you can stand between two chairs and hold them for balance.

Calf Stretch

This knee-strengthening exercise for osteoarthritis helps your lower leg and ankle stay flexible and improves your balance. Here’s how you can perform the exercise:

1. Hold onto a chair for balance. 
2. Place the left leg behind you and the right leg in front. 
3. Slowly bend the right leg, keeping the heel of the left leg flat on the floor. 
4. Hold this position for 20 to 30 seconds once you feel a stretch in the calf of your left leg. 
5. Slowly relax.
6. Repeat twice or thrice and switch legs. 

Tip: Instead of the chair, you can also stand facing a wall with your hands and forearms placed on the wall for support. 

Calf Raise

The exercise helps strengthen your calf muscles around the knees to increase mobility and strength. Following are the steps to perform a calf raise:

1. Stand straight, holding onto the back of the chair for support. 
2. Slowly lift both your heels and rise onto your toes. 
3. Hold this position for three seconds and slowly lower your heels. 
4. Repeat the exercise 20 times. 

Tip: If it seems too difficult, you can do the exercise while sitting on a chair. Or, if you want to increase the intensity, you can do it with light weights or on a staircase with your heels hanging over the edge. 

Clam Shell Exercise

Named for the movement resembling a clam shell, this osteoarthritis knee exercise helps strengthen your hips, thighs, and buttocks while toning your glutes. It involves a low-impact workout that helps strengthen and stabilise the knee. You can perform this exercise in little space with no equipment required. The steps in the exercise include the following:

1. Lie on your side with your feet together. 
2. Bend your hips and knees to 90 degrees. 
3. Lift your left knee as far as possible while keeping your feet together. 
4. Hold the stretch for 3 to 5 seconds and lower your knee slowly. 
5. Repeat on the other side. 

Tip: Do the exercise 10 to 25 times on each side daily. 

Pillow Squeeze

Pillow squeeze is a good strengthening exercise that strengthens the inside of your legs to support your knees. Here’s how you can perform this exercise:

1. Lie on your back with both knees bent. 
2. Place a pillow between your knees. 
3. Press your knees together, squeezing the pillow between them.
4. Hold the press for five seconds and relax.

Tip: Aim to do two sets of ten repetitions daily. If the exercise seems too tricky while lying down, you can do this while seated on a chair. 

1. Start slowly and stop if you experience any pain. 
2. Be active throughout the day. 
3. Keep exercising even when the symptoms improve to prevent further problems. 
4. Put a heat pack on your arthritic knee 20 minutes before exercise to bring blood to the surface, decrease stiffness, and relieve pain. 
5. Seek medical care if the pain becomes severe or changes. 
6. Osteoarthritis knee exercises should only include low-impact movement. These exercises aim to build strength, increase stamina, or improve flexibility.