Key takeaways
- Movement is medicine: Regular exercise maintains your joint's full range of motion and strengthens the muscles that cushion and support the knee.
- Low impact is best: Stick to gentle activities like walking or stationary cycling to avoid aggravating joint pain.
- Consistency over intensity: Aim for 30 minutes of aerobic exercise most days of the week, starting with just 10 minutes every other day if necessary.
- Listen to your body: It is normal to feel mild muscle soreness, but you should stop if you experience sharp or increasing joint pain.
Arthritis is a problem that affects millions of people all around the world. 2 common types are osteoarthritis (OA) and rheumatoid arthritis (RA), and both can make your knees hurt. You might think moving your knee or exercising may make it worse, but gentle exercise can actually ease your pain and make your knee stronger.
At Conviva Senior Primary Care®, we are here to help you manage arthritis and stay active. Our team can show you safe, easy exercises that keep your joints flexible and your muscles strong, which helps protect your knees from getting hurt.
Remember, exercise doesn't have to be hard to be helpful. Low-impact activities, like walking or stretching, are best for people with arthritis in their knees. These simple exercises can make your knee feel better by making it more flexible and stronger.
If you have questions or want support, Conviva Senior Primary Care is always here to help you find the right routine for you.
Why exercise matters for knee arthritis
Exercise is very important if you have knee arthritis. When you do gentle exercises that make your legs stronger—like your thighs and glutes—it supports your knees and protects them from getting hurt when you walk or stand. Moving your joints also helps keep them smooth and flexible, which can stop them from becoming stiff or more damaged. But it’s important to remember to avoid high-impact activities, such as running, jumping, lunges or deep squats because these can make your knee pain worse.
What are the 8 best exercises for knee arthritis?
There are many exercises you can do if you have knee arthritis. Here are the 8 best exercises to focus on:1
1. Straight leg raise
- Lie flat on your back or supported by your elbows with 1 knee bent and the other leg straight with toes pointed up. Tighten your thigh muscles and lift the straight leg about 6 to 12 inches off the floor. Hold for 3 to 5 seconds, then lower slowly.
- You should feel tension in your front thigh (quadriceps), not your knee.
- Avoid arching your back or locking your knee too rigidly.
2. Quad sets
- Lie on your back or floor with your legs straight. Tighten the thigh muscle of 1 leg as if pushing the back of your knee down into the ground or a small, rolled towel. Hold for 5 seconds, then relax.
- You should feel the muscle on the top of your thigh tightening.
- Avoid holding your breath while tensing the muscle.
3. Heel slides
- Sit on the floor with both legs extended in front of you. Slowly slide your heel along the floor toward your buttocks, bending the knee as far as comfortable, then slide it back out.
- You should feel a gentle stretch in the knee and thigh.
- Do not force the bend beyond a comfortable range.
4. Hamstring curls
- Stand and hold a chair for balance. Slowly lift 1 heel toward your buttocks as far as you can. Hold for 5 seconds and lower slowly.
- You should feel the back of your thigh (hamstring) working.
- Avoid leaning forward or arching your back.
5. Seated knee extensions
- Sit upright in a chair with a straight back. Slowly straighten and raise 1 leg as high as you can, comfortably. Hold for a slow count of 10, then slowly lower your leg.
- You should feel your quadriceps engaging to lift the weight of your leg.
- Avoid slouching in your chair or using momentum to "swing" the leg.
6. Mini squats (at a countertop)
- Stand with your feet shoulder-width apart, holding a counter for balance. Slowly bend your knees to sink into a mini squat position, keeping your back straight and heels on the ground. Do not let your knees bend forward past your toes.
- You should feel your thighs and glutes supporting your weight.
- Avoid letting your knees collapse inward or squatting too deep.
7. Step-ups
- Stand at the bottom of a step and hold the rail for balance. Step up with 1 foot, tighten that thigh muscle and bring the other foot up to the step. Step back down in reverse order.
- You should feel power coming from your leading leg.
- Avoid relying too much on the handrail for upward momentum.
8. Calf raises
- You should stand tall and hold the back of a chair for support. Lift your heels off the ground to rise onto your toes. Hold for 3 seconds, then slowly lower your heels to the floor.
- You should feel tightening in the back of your lower legs.
- Avoid rocking back onto your heels too quickly.
Your simple weekly movement plan
Having a simple weekly movement plan can make a big difference if you have knee arthritis. Try to do strength exercises 3 days a week—these help build your muscles and protect your knees. Aim for 2 sets of 10 to 15 repetitions of the 8 exercises listed above.
On most days, add some low-impact cardio, like walking, using a stationary bike or swimming, for 15 to 30 minutes. This helps your blood flow and keeps your joints healthy.
Remember to stretch your hamstrings and calves every day. Gentle stretching helps you keep your knees flexible and moving well. If you need help planning or want more guidance, Conviva Senior Primary Care is here to support you and answer your questions.
How can you safely manage knee pain at home?
You can take steps at home to safely manage knee pain from arthritis, including:2
- Always begin by warming up—try walking in place for at least 5 minutes to get your joints ready for movement.
- Before you exercise, use a heat pack on your knee for about 20 minutes to help relax your muscles and reduce stiffness.
- After you finish your routine, place an ice pack on your knee for 10 to 15 minutes to help with any swelling and make your knee feel more comfortable.
- Remember to breathe normally as you stretch and exercise and to never hold your breath.
Personalized care for healthier joints
At Conviva Senior Primary Care, we focus on providing personalized care for seniors who are eligible for Medicare. Our physician-led team takes the time to really listen to you and understand your needs, especially when it comes to joint health and arthritis.
We give you 50% more one-on-one time with your healthcare provider, so you never feel rushed and can talk openly about your health concerns, including arthritis. If you notice your knee is always swollen, feels like it “locks” or catches, or if you have severe pain that doesn’t get better with rest, it’s important to contact your healthcare provider. We are here to help you manage your knee pain and keep your joints as healthy as possible.
Senior primary care done differently
At Conviva Senior Primary Care, we do things differently to support your health. With over 50 years of experience, our team focuses on proactive care and long-term wellness for older adults. We’re here to help you stay healthy, independent and confident.
Find a Conviva center in your neighborhood, schedule an appointment or a tour and experience personalized care that puts your needs first. Let us partner with you on your journey to better health.
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