Osteoarthritis of Knee Exercise :

What is Osteoarthritis :

• Osteoarthritis is a non-inflammatory, degenerative joint disease in which degeneration of articular cartilage and formation of new bone called osteophytes seen Commonly in weight-bearing joints such as hip and knee. Also seen in spine and hands. Both male and females are mostly equally affected. But more common in older women i.e. above 50 yrs,particularly in postmenopausal age.
• Osteoarthritis of knee is that the most typical condition of arthritis, affecting a lot of people worldwide. It occurs when cartilage that protect joint during running, jumping activity that cushions the ends of the bones wears down over time.
• However osteoarthritis can damage any joint, the most commonly affects joints in your Neck,hands, knees, hips, ankle and spine.
• Osteoarthritis symptoms can usually be managed, however the damage to joints cannot be permanently resolved . Staying active life-style, maintaining a physical fitness and taking Physiotherapy treatments might slow progression of the disease and help improve pain and joint function.

Osteoarthritis of Knee exercise:

• Because of knee pain, muscle around knee muscle weak and physical disability form a vicious cycle in OA are most commonly seen.
• Muscles around knee – strengthening exercise and stretching of tight muscles could also be of primary importance for the prevention and treatment of early OA of the knee.

Following Benefits of exercise in Osteoarthritis of Knee exercise :

• Effects of exercise in patients with early OA of the knee, including muscle strengthening and stretching exercise which are reported to be effective in relieving pain, muscle spasm and also improving physical function.
• With proper planning of exercise of cardiopulmonary exercise, guided walking programs, aquatic exercise, jogging in water, yoga are shown to be effective in improving the functional status, gait, pain, and aerobic capacity in people with OA of the knee.
• Both high and low intensity cardiopulmonary exercise in non-weight bearing position appear to be equally effective in improving a patient’s functional status, gait, pain and aerobic capacity for people with OA of the knees and also helps to maintain healthy weight.
• This exercise has to be planned to maintain your joint range of movement (ROM) and strengthen muscles around your knee. When attempting the exercises it’s important to perform them with proper manner. All exercises should be done gently,gradually and ideally done 2 times every day within pain free mode.
• Knee self-care can often help significantly. it’s important to stretch tight muscles and strengthen leg muscles to supply more support and reduce stresses around the joint. The following Best Exercises will help you to feeling stronger, more flexible and more active. Remember : Exercise mustn’t be pain-free – if you experience pain during exercise, discontinue and contact Physiotherapist near to you.

List of osteoarthritis of knee exercise :

It’s great to stretch and strengthen the leg muscles around the knee to supply more support and reduce stresses around the joint. The following are the list of important Exercises will strengthen your leg and knee to feel you more stronger, more flexible and more active.

Remember: Exercise must be pain free – if you experience pain during exercise, avoid painful exercise and refer to your physiotherapist.

1. Ankle toe Movement- Pumps Exercise
2. Static Quadriceps Exercise (SQE)
3. Heel Slides Exercise
4. Short Arc Quads Exercise
5. Straight Leg Raise Exercise (SLR)
6. Hamstring Stretch Exercise
7. Heel Digs Exercise
8. High sitting Knee Extension Exercise
9. Standing Knee Flexion Exercise

Ankle Toe movement (ATM) – pump Exercise :

ATM exercise is one of the simplest exercise that helps to improve blood circulation of leg and selected as a first exercise to do warm-up.

How to do ATM ?

• Take a long sitting position on a soft mat or on a Bed, with keep your both leg are fully straight.
• Do not your Bend your Hip and Knee during exercise.
• Move your foot up and down as you feeling pushing down and try to make gear up in Bicycle.
• Repeat 10-15 times – 2 set of exercise daily

Static Quadriceps Exercise (SQE) :

SQE is one of the Best exercise to strengthen Quadriceps muscles isometrically. You can do even when you have knee pain.

How to do SQE?

• In Long sitting position, Keep folded towel underneath to slightly flexed knee.
• Try to press the towel with the knee muscles and hold for 5 to 10 seconds then relax.
• Do it for 10-12 repetitions – 2 to 3 sets daily.

Heel Slides Exercise :

This exercise is helps to maintain Range of motion of knee and also easy to do Home exercise.

• To do this exercise, please Take a Supine lying position on your back with your hips and knee are straight.
• Slightly flexed your unaffected leg..
• Gradually flex the Hip and knee within pain-free available Range of motion (slide your heel down as far as possible), Hold for few seconds then return to starting position.
• Repeat for 5 to 10 times as you comfortable.
• Perform 2-3 sets of exercise Daily.

Short Arc Quads Exercise

This exercise is highly important for Strengthening of Vastus medialis muscle which works mainly in this exercise.

• Supine Lying position on your back on soft mat with keep your knees straight.
• Place a bolster under the knee of your affected side.
• Gradually try to straighten your knee until your leg is fully straightened.
• Tighten your quadriceps muscle as your knee straightens and hold for 5 to 10 seconds.
• Return to starting position and repeat for 8 to 10 times.
• Perform 2 to 3 sets daily , 5 times a week are useful.

Straight Leg Raise Exercise (SLR) :

This simple exercise highly recommended by Physiotherapist in Osteoarthritis of Knee.

• Take a Supine Lying position on your back on soft mat with keep your affected knees straight.
• Bend the knee of your normal leg at a 90-degree angle, put the foot flatly on the floor.
• Stabilize the muscles on your straight leg by contracting your quadriceps, Hip muscles (the group of muscles on the front of your thigh).
• Take a Deep breath slowly, lift the straight leg six inches off the ground. Hold for 4 to 10 seconds.
• Gradually lower the leg and relax, repeat for 8 to 10 times.
• Perform 2 to 3 sets daily , 5 times a week are useful.

Hamstring Stretch Exercise :

This exercise stretch the tight muscles on Back of the knee called Hamstring muscles.

• Please take Supine Lying position on the ground on soft mat with Keep your back flat and your legs extended fully.
• Elevate your right leg, keeping the knee slightly bent, and gradually extends from knee until you feel a gentle stretch in your hamstring.
• Hold this position for 5-10 seconds and gradually progresses increase up to 20-30 seconds. 5 to 7 repetition on first Day are recommended and gradually increase the repetition.

Flexible Hamstring muscles are important to make knee flexible. Although tight hamstrings limit knee movement in standing with knee straight.

Heel Digs Exercise :

The heel dig exercise strengthen your hamstrings muscles and the muscles around your lower body and hips.

• Take a supine Lying position on your back with both knees bent and your ankles bent so that only your heels are digging into the floor.
• Keep your knees should be bent about 90 degrees. Contracts your abs muscles by pulling in your belly button upwards. Then push your heels into the floor, contracts your buttocks, and try to elevate your hips off the floor until your shoulders, hips, and knees are all in a straight line.
• Hold for 5 to 10 seconds as you continue to breathe normally, and then slowly lower your position back to starting position then relax and rest for up to 5 seconds.
• Do 10 to 15 repetitions. If this exercise is painful avoid this exercise.

High sitting Knee Extension Exercise :

This exercise will help to strengthen your thigh muscles mainly quadriceps and also improve range of motion in your knee.

• Take a High sitting position on Bed or Chair with Hip and knee flexed 90 degree and fully supported on Bed or Chair.
• Try to Keep your Back and Posture straight.
• Gradually straight your affected knee as far as possible, hold for 5-10 seconds, then relax.
• Do same exercise with other leg.
• Do up to 8-10 repetitions, 2 to 3 sets a day.

Standing Knee Flexion Exercise :

This exercise strengthen your Back thigh muscles mainly weak Hamstring muscles.

• To do this exercise Take a standing position with Hold a chair or any another support like wall as seen in Pictures.
• Gradually Bend the ankle towards your thigh as far as possible, Holds for few seconds and then return to starting position and relax.
• Do 10 to 15 repetitions. If this exercise is painful avoid this exercise.