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Knee Strengthening Exercises for Osteoarthritis

Knee Strengthening Exercises for Osteoarthritis

The following article will give you a list of some of the most effective knee strengthening exercises for osteoarthritis and help you deal with this problem better...
Rujuta Borkar
Osteoarthritis is a common problem and one of the ways in which it can be healed is if one starts out on a regimented exercise program that is especially formulated for knee strengthening. But before we get to the knee strengthening exercises for osteoarthritis, one has to understand what this condition is all about. Osteoarthritis is one of the most common forms of arthritis that a person can get afflicted with.
This condition comes about when there is a degeneration of the articular cartilage around the joints. Of the several joints in our body, the knee and the hips are the two joints that are most affected by this condition because these bear the most weight. When there is excess weight being placed on the knees or the hips, it leads to the loss of elasticity, becomes hard and cracked, and thus leads to a damaged joint and thereby a lot of pain, discomfort and an inability to carry forth normal functioning.
This condition occurs more commonly with age, but that does not exclude anyone from developing the same. When the knee is affected with osteoarthritis, there is an urgent need to start out with knee strengthening exercises, so that it can bring the condition under control and help in healing the damage and dealing with the pain effectively.
In the following section, we shall take you through some of the osteoarthritis exercises for strengthening of the knee joint.
Osteoarthritis Exercise Treatment
By formulating a regime with these exercises, one can be assured that they allow for the faster healing of the joint and thereby enabling a speedy recovery. What are some of these exercises to strengthen knees?
Knee Raises
  • Sit comfortably on a chair with your back straight and the soles of the feet flat on the ground.
  • Slowly raise one foot 4-5 inches off the ground.
  • You'll feel a stretch in the thighs. Hold this position for 10 seconds and slowly release.
  • Do the same with the other leg as well.
  • Repeat 5-8 times on both sides.
Hamstring Stretch
  • This stretching exercise is very important to help make the knee limber and increase the strength of the knee.
  • Lie on your back and extend both legs straight out.
  • Take a bed sheet or a towel and raise the right leg, now loop it around your soles so that the foot is raised at a 60 degree angle and is absolutely straight and stretched at the knee.
  • Hold this position for 20 seconds.
  • Bring the foot down and take up the left leg in the same way.
  • Hold the position for 20 seconds and release.
  • Repeat this exercise on both legs 10 times each.
Side Kicks
  • Stand at the back of a chair and hold the chair with your hands.
  • Raise your left leg to the side and bring it to a height of 3-4 inches off the ground.
  • Hold the position for 4 seconds and release.
  • While raising the leg, make sure that your back is absolutely straight, that you do not bend at the waist and that you use only the hips to carry through the action. Anything else and you're running the risk of harming yourself.
  • Repeat the same with the other leg and repeat 10 times on both sides.
Pillow Squish
  • Lie on the bed and bend your legs so that your feet soles are flat against the ground.
  • Take a soft pillow and place it in between your knees. Hold together with the knees.
  • Then squeeze and squish the pillow with force for 5 seconds.
  • Release the pressure and relax, then continue the same for 10 counts.
  • One could even do the same in a seated position.
Heel Raise
  • Stand facing the back of the chair and hold the chair for support.
  • Then with a straight back, raise your heels off the ground and place all the pressure on the toes.
  • Count till 5 and then bring the heels down.
  • Do this routine 10 times and then rest for 2 minutes and then do it another 10 times.
  • If the knee starts to hurt way too much then you can sit in the chair and repeat the same routine. That will put less pressure on the knee.
These were someĀ knee strengthening exercises for osteoarthritis that you can work into your routine, which will ensure that you help speed the healing process and bring the flexibility and strength back to your knees.