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Are you dealing with arthritis in your knees but still want to stay active and strengthen those muscles? These 10 gentle exercises will help you improve mobility, ease discomfort, and support your knee joints—all without putting too much pressure on them. From simple quad sets to water aerobics, there’s something here for everyone, no matter your fitness level.

For someone with arthritis in their knees, it’s essential to focus on exercises that strengthen the muscles around the knee, improve flexibility, and reduce stress on the joint. Here are some effective and gentle knee exercises:

  1. Quadriceps Strengthening (Quad Sets)

  • How to do it: Sit or lie on your back with your leg straight. Tighten the muscles in the front of your thigh (quadriceps) and press the back of your knee into the floor. Hold for 5-10 seconds, then relax.
  • Repetitions: 10–15 times.
  • Benefits: Strengthens the muscles that support the knee without bending the joint.

  1. Straight Leg Raises

  • How to do it: Lie on your back with one leg bent and the other straight. Slowly lift the straight leg about 6 inches off the floor while keeping the muscles tight. Lower it slowly back down.
  • Repetitions: 10–15 times for each leg.
  • Benefits: Strengthens the quadriceps and helps improve knee stability.

  1. Hamstring Curls

  • How to do it: Stand with support (hold on to a chair or wall), then slowly bend one knee, bringing the heel toward your buttocks. Hold for 5 seconds, then lower it down.
  • Repetitions: 10–15 times on each leg.
  • Benefits: Strengthens the hamstring muscles, which support the knee from the back.

  1. Heel and Calf Raises

  • How to do it: Stand with feet shoulder-width apart, holding onto a chair for balance. Slowly rise onto your toes, then lower back down.
  • Repetitions: 10–15 times.
  • Benefits: Strengthens the muscles around the knee and ankle, improving joint stability.

  1. Step-Ups

  • How to do it: Use a low step or platform. Step up with one foot, then bring the other foot up, and step back down. Start with a low step to avoid strain.
  • Repetitions: 10 times on each leg.
  • Benefits: Strengthens the quadriceps, glutes, and hips, which help reduce knee stress.

  1. Partial Squats

  • How to do it: Stand with your feet shoulder-width apart and hold onto a sturdy surface. Slowly lower your body by bending your knees (only go down partway), then stand back up.
  • Repetitions: 10–12 times.
  • Benefits: Builds strength in the thighs and buttocks without putting too much pressure on the knees.

  1. Heel Slides

  • How to do it: Lie on your back with legs straight. Slowly slide one heel toward your buttocks by bending your knee as much as possible without pain, then slide it back down.
  • Repetitions: 10–15 times for each leg.
  • Benefits: Improves flexibility and range of motion in the knee.

  1. Seated Knee Extensions

  • How to do it: Sit on a chair with your feet flat on the ground. Slowly extend one leg until it’s straight, then lower it back down.
  • Repetitions: 10–15 times on each leg.
  • Benefits: Strengthens the quadriceps and increases knee mobility.

  1. Clamshells

  • How to do it: Lie on your side with your legs bent at the knees. Keeping your feet together, slowly lift the top knee while keeping the lower leg on the ground.
  • Repetitions: 10–15 times on each side.
  • Benefits: Strengthens the hip muscles, which help stabilize the knee.

  1. Swimming or Water Aerobics

  • How to do it: Engage in swimming or water exercises, as the water reduces the weight-bearing load on the joints while still providing resistance to strengthen muscles.
  • Benefits: Low-impact exercise that improves flexibility, strength, and cardiovascular health without stressing the knees.

Additional Tips:

  • Stretching: Include gentle stretching exercises to maintain flexibility, especially for the hamstrings, calves, and quadriceps.
  • Consistency: Regular practice of these exercises will help strengthen the muscles and alleviate arthritis symptoms over time.
  • Warm-Up: Always start with a warm-up, such as walking or stationary cycling, to prepare your muscles and joints.

 

Weights & Shakes Tip: At Weights & Shakes, we believe in strengthening your body while nourishing it with the right supplements. Explore our range of products to fuel your workout and recovery, helping you live stronger, healthier, and pain-free. Browse our site for more fitness tips and to find the best products tailored to your journey!

*Make sure to consult a doctor or physical therapist before starting any exercise program to ensure the exercises are safe and appropriate for your specific condition.

 

References:

1. American Academy of Orthopaedic Surgeons. “Knee Exercises and Stretches.” AAOS, www.aaos.org.
2. Arthritis Foundation. “The Best Exercises for Knee Osteoarthritis.” Arthritis Foundation, www.arthritis.org.
3. Harvard Health Publishing. “Exercises for Knee Osteoarthritis: Strengthening Your Knees.” Harvard Medical School, www.health.harvard.edu.
4. Mayo Clinic. “Knee Arthritis: How Exercise Can Help.” Mayo Clinic, www.mayoclinic.org.
5. National Institute of Arthritis and Musculoskeletal and Skin Diseases. “Osteoarthritis: Exercise and Physical Activity.” NIAMS, www.niams.nih.gov.

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