Best Knee Arthritis Exercises for Pain Relief
Today we’re going to show you the 10 best knee arthritis exercises. so let’s get started. Do you like my shirt? the folks at MD sent me their moisture-wicking t-shirt, and if you’re interested in purchasing it make sure and click on the link up there. so the first exercise I really like, especially with knee arthritis. if you’re already having a lot of pain, you want to start off with just some gentle stuff, so quad sets are one of my favorites because you’re starting to activate the muscle, but you’re not really getting a whole lot of movement that’s painful. for quad sets,
I usually like taking a little towel and rolling it up or you can use something just like a pool noodle just to give yourself a target. you don’t have to use that, but I feel like you can get a better activation of your quad muscle if you’re pushing down into something, but you can definitely just do it without anything. so all you’re doing is just pushing that knee down into the roll the towel or the floor to contract that quad muscle. you’re activating that muscle. you want to keep the heel down. sometimes people say well you know I’m squeezing it down like that, but then their heel comes up. for this one you really want to try and keep the heel down.
you’re just squeezing everything you should be able to see your muscle contract a little bit, and you want to hold it for about 3 to 5 seconds and then relax. so with this one if you have a lot of knee pain that arthritis pain, you might not see a big contraction like that, or it might hurt a little bit when you’re pushing really hard. and you can do these a couple of times a day. so this is just a great way to start getting that muscle activated and working. so another one of my favorites is a bridge. bridging does a great job of working the muscles around the knee, around the hips, and the low back. and a lot of times when you have arthritis in the knee or anywhere, the pain is going to be a level above and a level below.
so working your hips and lower back as well it’s going to help because if you’re having pain in your knee, you’re gonna change your walking pattern which a lot of times will cause other things to hurt. so with the bridging, you’re just going to bring your knees up and get them maybe about hip-width apart, and then just bring your hips up while you’re driving your knees forward. so it’s not just whipping the hips up, but kind of coming up one segment at a time as you’re driving those knees forward. so you’re coming up this way to about level. sometimes you might not be able to get that high to start off with, that’s fine, and then just nice and slow, one segment at a time, coming back down.
that’s gonna help activate the glutes and the hamstrings that have a lot to do with the knee. so again if you just come up that much to start off with because maybe it hurts a little bit or it’s hard to do, that’s okay. just work your way to getting all the way up to here and slowly coming back down. sometimes people do cramp up and the hamstrings a little bit when they do these, so again start off slow. don’t just go right into it because you might get a little bit of cramping back there. again start off with maybe ten, you can do two sets of ten a couple of times a day. so then you’re gonna go into hip abduction. you can do this with a band. I like the loop ones just because they’re easy to get on, but just put it right above your knees. you don’t have to go all the way out.
You just go to your comfort level, but the key is to slowly control it coming back in. so you’re not just going out and then like that. but really control that coming in. and that’s gonna work those outer muscles around the knee. and so again sometimes you might feel a little pain out there. with a knee on arthritis you’re gonna have a little bit of pain in the beginning, and that’s okay as long as it’s not sharp really hard pain. maybe a little bit of achy pain, that’s pretty normal. that arthritis is gonna hurt a little bit, but the more you do, the better it should get. so really nice and controlled with the movement.
So just start up again maybe about ten of them, do a couple of sets. you can do these a couple of times a day. so after you do the abduction, now you’re gonna do ad adduction. so you can use a pillow, you can use a ball, but you want to have something that’s a little bit bigger so your knees aren’t so close together. that they’re still about hip-width apart. and so this time you’re gonna squeeze in.