6 Exercises to Strengthen Your Knees and Alleviate Osteoarthritis Pain

Knee osteoarthritis can make movement difficult, but staying active is one of the best ways to manage symptoms and improve joint health. Strengthening the muscles around your knees can help reduce pain, improve mobility, and slow the progression of the condition.

Here are some effective, low-impact exercises that can help you stay active while being gentle on your joints.

6 Exercises to Strengthen Your Knees and Alleviate Osteoarthritis Pain

1. Leg Raises

Leg raises are a simple yet effective way to strengthen the quadriceps, the muscles at the front of your thigh, which support the knee joint.

How to do it:

• Lie flat on your back with one leg bent and the other straight.
• Slowly lift your straight leg off the floor until it’s about 6 inches high.
• Hold for a few seconds, then lower it back down.
• Repeat 10-15 times for each leg.

Tip: Keep your movements slow and controlled to avoid straining your knees.

2. Hamstring Curls

Hamstrings, the muscles at the back of your thighs, also play a key role in supporting your knees. Strengthening these muscles can help reduce strain on the joints.

How to do it:

• Stand behind a chair, holding onto it for support.
• Slowly bend one knee as much as possible without moving your upper leg.
• Hold for a few seconds, then lower the foot back down.
• Repeat 10-15 times on each leg.

Tip: Start with a small range of motion and increase it as you build strength.

3. Wall Squats

Wall squats strengthen your quadriceps, hamstrings, and glutes, all of which help take pressure off the knee joint.

How to do it:

• Stand with your back against a wall and your feet about shoulder-width apart.
• Slowly slide down the wall until your knees are bent at about a 45-degree angle.
• Hold this position for 5-10 seconds, then slowly slide back up.
• Repeat 5-10 times.

Tip: Avoid bending your knees beyond 90 degrees, as it can put extra pressure on your joints.

4. Step-Ups

Step-ups mimic the motion of walking up stairs and help strengthen the muscles around your knee.

How to do it:

• Use a sturdy platform or step, about 6-8 inches high.
• Step up with one foot, followed by the other, then step back down.
• Repeat 10-15 times for each leg.

Tip: Start with a lower step and gradually increase the height as your strength improves.

5. Calf Raises

Calf muscles support your knees during walking and other weight-bearing activities. Strengthening them can help reduce joint pain.

How to do it:

• Stand with your feet shoulder-width apart, holding onto a chair or wall for balance.
• Slowly raise your heels off the floor, standing on your toes.
• Hold for a few seconds, then slowly lower back down.
• Repeat 10-15 times.

Tip: Keep your movements slow and controlled to get the full benefit.

6. Seated Knee Extensions

This is a gentle exercise that can help strengthen the muscles around your knees without putting pressure on the joint.

How to do it:

• Sit in a chair with your feet flat on the floor.
• Slowly straighten one leg out in front of you, lifting your foot off the ground.
• Hold for a few seconds, then lower it back down.
• Repeat 10-15 times on each leg.

Tip: Add ankle weights as you progress to increase resistance and improve strength.

Benefits of Regular Exercise for Knee Osteoarthritis

Engaging in these low-impact exercises regularly can:

• Reduce pain by improving joint flexibility and strength.
• Enhance mobility, making it easier to perform daily activities.
• Strengthen surrounding muscles, helping to support the knee and reduce the strain on your joints.
• Improve joint health by promoting blood flow and cartilage nourishment.

Additional Tips for Managing Knee Osteoarthritis

Discover 9 practical tips for managing knee osteoarthritis, including lifestyle changes, exercises, dietary adjustments, and therapies to stay active, mobile, and pain-free.

If you have knee osteoarthritis, staying active is key to managing your symptoms. Start slow and listen to your body. It’s always a good idea to consult your doctor or a physical therapist before starting any new exercise routine, especially if you have severe pain or mobility issues.

By incorporating these exercises into your daily routine, you can help strengthen your knees, alleviate pain, and continue doing the things you love without discomfort.