10 Best Knee Arthritis Exercises for Pain Relief - Ask Doctor Jo
AskDoctorJo・2 minutes read
Quad sets, bridging, hip abduction with a band, hip adduction with a pillow, straight leg raises, clam shells, hip flexion, heel toe raises, and mini squats are recommended exercises for knee arthritis to strengthen various muscles and alleviate pain, with proper techniques emphasized to avoid excessive pressure on the knee joint. Start with gentle exercises like mini squats, progressing to full squats while maintaining proper form, following guidelines for the ten best knee arthritis exercises for a safe and effective workout routine.
Insights
- Quad sets involve pushing the knee down into a towel or floor to activate the quad muscle, beneficial for knee arthritis. Bridging works multiple muscles to alleviate pain and maintain walking patterns, emphasizing hip and knee movement.
- Hip abduction and adduction exercises target outer and inner knee muscles respectively, with controlled movements and gradual progression advised. Various exercises like straight leg raises and clam shells focus on strengthening different muscle groups, crucial for managing knee arthritis effectively.
Get key ideas from YouTube videos. It’s free
Recent questions
What are quad sets?
Quad sets involve pushing the knee down into a rolled towel or the floor to activate the quad muscle, holding for 3-5 seconds, and repeating 5-10 times, a few times a day.
How do you perform bridging?
Bridging involves bringing the knees up hip-width apart and lifting the hips while driving the knees forward, then slowly lowering back down, aiming for 10 reps, 2 sets, a few times daily.
What is hip abduction with a band?
Hip abduction with a band targets the outer knee muscles, focusing on controlled movements outward and inward, aiming for 10 reps, a few sets daily.
How do you perform hip adduction using a pillow or ball?
Hip adduction involves squeezing in and holding for 3-5 seconds, repeating about 10 times, ensuring to avoid sharp pain and gradually increasing repetitions.
What are clam shells?
Clam shells target the gluteus medius and glute muscles, focusing on lifting the top knee without rolling back the hips, aiming for 10 reps, 2 sets, and potentially adding resistance bands for progression.
Related videos
AskDoctorJo
10 Best Knee Pain Strengthening Exercises – Ask Doctor Jo
Dr. Andrea Furlan
#136 Get Rid of Knee Arthritis Pain! 20 Simple Home-Based Exercises
Alyssa Kuhn, Arthritis Adventure
5 exercises to STRENGTHEN arthritic knees WITHOUT more pain
Alyssa Kuhn, Arthritis Adventure
2 Exercises to REDUCE Knee Pain UP the Stairs
Alyssa Kuhn, Arthritis Adventure
5 BEST strengthening exercises for arthritic hips