Knee arthritis is a condition in which the cartilage that covers the ends of bones in the knee joint is damaged, worn away, or inflamed. When the cartilage is damaged, the ends of the bones can rub directly against each other, causing pain, swelling, and difficulty moving. Over time, the joint can become deformed if left untreated.
The effects of knee arthritis if not treated promptly
- Cartilage breakdown: The protective cartilage wears away, causing bone to touch bone.
- Inflammation: The inflammation process can cause swelling and stiffness in the joint.
- Decreased synovial fluid: The amount of fluid that lubricates the joint can decrease, leading to more friction and discomfort.
- Formation of bone spurs: As the joint tries to repair itself, bony growths called bone spurs can form, causing more pain and limiting movement.
What home exercises can help improve knee joints effectively?
Here are five simple knee exercises you can do at home:
1. Lying Knee Bends
This is a great gentle exercise in the morning when your joints are stiff from staying in the same position all night.
Lie or sit in bed with your knees straight. Gently bend your knees, sliding your heels towards your buttocks. Do this 10 times on one side, then switch to the other leg and repeat.
2. Sitting Knee Extensions
Another simple exercise that can be easily done while watching TV or reading. Managing knee osteoarthritis can be done in your daily life.
Sit in a well-supported chair with your feet flat on the floor. Slowly straighten one knee and hold for 3 seconds, then slowly lower your leg back to the ground. Do this 10 times on one side, then switch to the other leg and repeat.
3. Mini Squats
Body weight exercises are great for improving strength and function. If you have balance issues, make sure to do these exercises while holding onto a sturdy object in front of you, such as a railing, table, or kitchen chair.
Standing with your feet shoulder-width apart, slowly bend your knees and hips to lower yourself into a light squat. It’s important to keep your knees in line with your feet and not let them extend past your toes. Focus on bending at the hips and imagine you’re lowering yourself down to sit in a chair.
4. Hamstring Curls
These can be done sitting or standing. If you’re doing them standing, be aware that they will put more strain on your other leg and challenge your balance, so make sure you have something sturdy to hold onto.
Slowly bend your knees, bringing your heels toward your butt. Slowly lower back down. Do this 10 times and repeat with the other leg.
5. Sit-stand and stand-sit
What better way to train than by practicing it. Again, make sure you are using a chair that is supportive. Chairs with a higher seat height will put less pressure on your joints and this can vary depending on the difficulty and pain level. Using a chair with armrests can also help if this is a painful task.
Sit straight in the chair, lean forward and push yourself up to a standing position. Try to keep your knees in line with your feet and your weight evenly between your legs as you do this. Once you are balanced in the standing position, slowly lower yourself back down to sit on the chair.
The frequency of these exercises can vary depending on what suits you best.
To successfully manage knee osteoarthritis, you can also increase the difficulty of these exercises by adjusting your technique and weight, whichever works best for you.
Exercises that target the hips and ankles may also be beneficial due to the interconnectedness of the joints. This is where a full-body physical therapy assessment can help create and monitor an exercise program specific to your needs.
