Exercises to Build Strength in Arthritic Knees

Exercises for arthritic knees emphasize low-impact, strengthening, and stretching movements to improve strength and flexibility. Exercising when diagnosed with osteoarthritis (OA) or rheumatoid arthritis (RA) can help decrease pain, increase your range of motion, and improve your overall mobility. However, choosing exercises that don't worsen your symptoms is essential.

This article discusses strengthening and flexibility exercises for knee arthritis and how to remain safe during a flare-up in symptoms.

Knee Arthritis Exercises to Target Strengthening

Strengthening exercises for arthritic knees target muscles in the thighs and lower legs. Start with 10 repetitions of each exercise, working up to three sets in a row. Perform these exercises three to five times weekly. If you have any pain, stop exercising and consult a healthcare provider.

Knee Extensions

This exercise strengthens the quadriceps muscles on the front of the thigh. These muscles help move your hips forward and straighten your knees.

1. Sit up straight with your feet flat on the ground.
2. Straighten one leg as far as possible.
3. Hold the straight position for 2 to 3 seconds.
4. Slowly lower back down.
5. Repeat on the opposite leg.

Leg Curls

This exercise strengthens the hamstring muscles on the back of the thigh. These muscles help move your hips backward and bend your knees.

Stand in front of a counter or near a sturdy chair for support, especially if you struggle with balance. If standing up is too painful, you can do this exercise while lying on your stomach.

1. Stand with your feet hip-width apart.
2. Bend one knee, bringing your heel toward your buttocks. Only move as far as your knee will let you bend—do not lean forward.
3. Hold for 2 to 3 seconds, then slowly lower it back down.
4. Repeat on the opposite leg.

Calf Raises

This exercise strengthens a muscle on the back of the calf called the gastrocnemius. In addition to raising you on your toes, this muscle helps straighten the knee.

You can do calf raises sitting in a chair if standing is too difficult or painful.

1. Place your hands on a sturdy surface for support.
2. Raise up on your toes by lifting your heels.
3. Hold for 2 to 3 seconds, then slowly lower back down.

If you choose, you can do calf raises on one leg at a time.

Mini Squats

Mini squats strengthen knee muscles that help you stand up from a seated position. For added support, perform these exercises with your back against a wall.

1. Stand with your feet shoulder-width apart.
2. Pushing your hips backward as if you are going to sit in a chair, bend your knees, and slowly squat down. Stop before your thighs are parallel to the ground. Hold your arms straight out in front of you for added balance, or place your hand on the back of a chair.
3. Hold for 2 to 3 seconds, then stand back up.

Knee Arthritis Exercises to Improve Flexibility

Keeping your leg muscles flexible helps decrease stiffness and improve the range of motion with knee arthritis. Hold each stretch for 30 seconds and repeat two to three times each.

Calf Stretch

During this stretch, you should feel pulling in the back of your calf and knee.

1. Stand facing a wall.
2. Place your hands against the wall at shoulder height.
3. Step your left leg back about 12 to 18 inches.
4. Keeping your heels on the ground, slowly bend your right knee forward until you feel a stretch along the back of your left leg.
5. Repeat on the opposite side.

Quadriceps Stretch

You should feel this stretch along the front of your thigh and knee. For support, hold onto a counter or other sturdy surface.

1. Stand with your feet hip-width apart.
2. Bend your left knee, bringing your heel toward your buttocks.
3. Reach behind your back with your left hand and grasp your left ankle.
4. Gently pull your heel in closer to your buttock. Do not allow your body to lean forward.
5. Repeat on the opposite side.

Hamstrings Stretch

You should feel this stretch along the back of your knee and thigh.

1. Sit up straight on a firm surface.
2. Straighten your right leg and place your heel on the ground.
3. Lean forward at your hips until you feel a stretch along the back of your right leg. Do not bend forward—keep your back straight.
4. Repeat on the opposite side.

4-Way Straight Leg Raises

This set of exercises strengthens muscles around each side of the knee. Perform 10 repetitions of each exercise before changing positions.

Flexion Leg Raise

This exercise targets muscles on the front of the knee.

1. Lie flat on your back on a firm surface.
2. Bend one knee and straighten the opposite leg.
3. Keeping your knee straight, lift your leg straight up toward the ceiling. If your back starts to arch, lower the height of your leg.
4. Hold for 2 to 3 seconds, then slowly lower it back down.
5. Repeat on the opposite leg.

Abduction Leg Raise

This exercise targets muscles on the outside of the knee.

1. Lie on your left side with your legs stacked on each other.
2. Holding your top knee straight, lift toward the ceiling. Keep your toes pointed forward to ensure you are targeting the right muscles.
3. Repeat this exercise while lying on your right side to strengthen the left leg.

Adduction Leg Raise

This exercise targets muscles on the inside of the knee.

1. Lie on your left side with your legs stacked on top of each other.
2. Bend your right knee and place your foot in front of your left knee.
3. Keeping your left knee straight, lift your left leg up toward the ceiling.
4. Hold for 2 to 3 seconds, then slowly lower back down.
5. Lie on your right side and repeat this exercise to strengthen the left leg.
   

Extension Leg Raise

This exercise targets muscles on the back of your knee.

1. Lie on your stomach with both knees straight.
2. Keep your right knee straight, tighten your thigh and buttock muscles, and lift your leg off the ground. Make sure your hips stay in contact with the ground to prevent excess pressure on your lower back.
3. Hold for 2 to 3 seconds, then slowly lower back down.
4. Repeat on the opposite leg.

If this exercise is too hard, start with your knee bent.

Added Benefits of Knee Arthritis Exercises

Exercising with knee arthritis does more than make your muscles stronger and joints more flexible. Other potential benefits of exercise include:

• Healthier body weight
  
• Higher endurance
• Improved circulation
• More efficient breathing
• More energy
• Stronger heart

Physical Therapy Resources

If you're looking for an individualized exercise program that you can safely do with knee arthritis, consider seeing a physical therapist (PT). The American Physical Therapy Association provides an interactive resource to help you locate physical therapists in your area.

The American Academy of Orthopaedic Surgeons provides free, downloadable knee arthritis exercises.

Summary

If you've been diagnosed with knee arthritis, there are safe ways to exercise. Low-impact activities, strengthening exercises, and stretches can improve your mobility and overall quality of life. However, it's important to avoid exercises that make your pain worse—especially during a flare-up. Talk to a healthcare provider before starting a new exercise program to ensure it is safe for you.