Knee Arthritis Exercises for Pain Relief
I just find it easier to talk to you with my elbow propped up. but make sure if you prop up on your elbow that your elbows pretty in alignment with your shoulder so you don’t end up hurting your shoulder. the key to this is your hips should be perpendicular to the floor. so if you’re lifting your leg and you’re rolling back like that, you’re not getting the work that you really want to do. so this you’ll probably feel more in your gluteus medius and those glutes muscles, but these have a lot to do with the knee. so if you’re getting these stronger, your knees gonna feel better. keep your feet together.
you don’t want to lift up your foot, but you’re just lifting up your top knee without rolling back. so you’re just coming up. again you don’t have to come very high, and then nice and control back down. so if I’m doing this and my hips are rolling back, that’s not quite right because then you’re not really working those muscles. so it doesn’t, you don’t have to lift it high, you just have to get it controlled and keep those hips perpendicular. so again just starting off with ten, two sets of ten, if you can get up to fifteen-twenty to twenty-five, and it’s easy, then you can wrap one of those loop bands for resistive bands around and then give yourself a little bit resistance.
if both knees hurt make sure you’re doing both sides for all of these. so now we’re going to do some stuff sitting in a chair. so now that I’m sitting in a chair, I’m gonna do a hip flexion exercise. with hip flexion, it’s kind of just bringing your leg up this way, but really just trying to take that knee up towards the ceiling. again this is hip flexion but it’s really working the knee for arthritis, too because all these muscles are either connected to each joint, or they help work that joint. so when you’re coming up this way, if you’ve got some arthritis in there, sometimes it’s a little painful. so you can bring your leg out a little bit if you have a hard time bending, but this will help something with that bending as well. if this gets really easy for you, you’re doing the 10 and 2 sets, and you get to 20-25, you can add on with the ankle weights.
I would start off with really really light if you’ve got a bunch of different sets, but again you’re still just bringing that knee up. and sometimes if you’ve got that arthritis in the knee, the ankle weights feel a little bit better because it’s giving a little bit of traction on that leg to give that space and the knee opening up that space a little bit. so sometimes people say that the ankle weights feel a little bit better. so if you’ve got some, you can work up to those as well. and then the next one is knee extension, or we call them long arc quads. so this time you’re just taking your leg and going straight out. I like pulling up my toes at the end to really get that squeeze or contraction of the quad muscle.
you don’t have to. some people asked if you have to or not. you can just come up this way because sometimes that pull at the end because it’s stretching your calf muscle and tightening up that quad muscles so sometimes it feels a little uncomfortable for that pull, but to get the most benefit out of this exercise I really think pulling out those toes at the end is good. you can use an ankle weight with these. sometimes it’s not as much of a favorite of mine because it’s an open-chain when you have X more weights on the end, sometimes it does put a little stress on that knee joint, so just try it if you want to, but if it’s a little bit painful, I’d go ahead and hold off on doing the weights for that one. so the last two exercises are going to be standing up. so in standing, now you’re gonna do heel-toe raises. with heel-toe raises, I like having my feet about shoulder-width apart just because of that kind of opens up space a little bit. it gives you a little bit better balance, but when you’re starting off, make sure and hold on to something. it doesn’t really take away from the exercise but eventually,
if you want to not hold on. you do get a little bit of a better workout. so when you’re doing the heel-toe raises, make sure you’re going slow and controlled. I like to put them together, but you can just do heel raises and then toe raises, but I kind of like the rocking back. so you’re just gonna come up lifting up the heels and then slowly come down and then lift your toes up. but try not to stick your bottom back to pull up your toes. some people do that, but then you’re kind of using your bottom to get those toes up, so even if your toes just come up a little bit, that’s okay. really try and work them coming up that way. but just a nice kind of slow rock back and forth.
so again this is for the progression if you get to 20-25 and it’s easy, you can try without holding on which does make it a little bit harder because then there’s a balance component into it. or if you want to get make it a little harder, then you can just do one foot at a time. which again makes it a little bit harder working on it. so the last exercise is going to be a mini squat. when you have knee arthritis, squats are actually good once you can get the pain to minimize because it’s working all those muscles around that joint, but in the beginning, they might be painful. so that’s why I always say start off with mini squats. so really mini squats the technique is the same for a regular squat,
but you’re just not going to go down as far. so you want your feet about shoulder-width apart. you want to keep weight equally on your heels and your toes. so not leaning back on your heels, not coming up on your toes, but you want your feet to be pretty equalized out. and you want to stick your booty back. a lot of times people want to come down like this, but then all that pressure is on your knee joint, and that’s what makes it painful. if you can’t see your toes when you bend down, then you’re going too far in front and you’re putting too much pressure on your knee joint. so stick your booty out.
see I can see my toes that way, I can’t see my toes that way. so stick the booty out. and this is a mini squat. that’s all you have to go. you don’t have to go any further than that. just until you kind of feel some tightness in there. maybe a little bit of pain, and then come back up. and then you can slowly work down until that full squat, but make sure that you’re keeping those knees behind the toes. so start off with just a little bit. if it becomes easier, then you can go a little bit lower. so those are your ten best knee arthritis exercises. if you’re interested in purchasing the MD moisture-wicking t-shirt, make sure and click on the link up there, and don’t forget to subscribe by clicking down there and remember to be safe (right? yeah!), have fun, and I hope you feel better soon.