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How To Strengthen Knees With Arthritis

Relieve Knee Pain And Enjoy Life Again With Arthritis Treatment In Atlanta Ga

How To Strengthen Knees and Hips With Arthritis

If you are tired of suffering with constant or recurrent arthritis knee pain, it may be time to seek help. In many cases, behavioral modification – such as beginning a walking routine – can help provide knee pain relief. In addition, conservative treatments are available that can result in long-lasting, reliable symptom relief. These may include physical therapy, exercise, anti-inflammatory supplements, and medications. If these methods are ineffective, Dr. Williams may recommend a more extensive treatment plan, including the use of a breakthrough Regenexx® orthobiologic injections .

To learn more about how walking can actually help your knee pain, and to discover what long-term treatment options you have for arthritis in the knee, we invite you to call the friendly team at Interventional Orthopedics of Atlanta to schedule your private in-office or online consultation with experienced orthopedic expert Dr. Christopher Williams today. We look forward to helping you get the results you deserve and enjoy life without knee pain once again!

Are Certain Exercises Easier On The Knees

Water aerobics are often suggested when recuperating from sore joints.

Although the water can have a soothing, buoyant effect on your knees, Bell says its unlikely to produce enough resistance to strengthen the surrounding muscles.

If you really want to create enough resistance to make a difference, land-based exercises ultimately are what you need, she says.

Some of her favorites include cycling, at moderate or high intensity, and strengthening exercises like Pilates.

You may be able to get more out of a low-impact workout by incorporating weighted elastic bands or free weights into your routine.

You may also find it beneficial to wear a knee brace while exercising.

If you havent already, talk with your doctor about whether this is a good option for you. They can make specific recommendations and advise you on best practices.

Youll likely experience mild soreness when exercising, especially if you havent exercised for a while.

When planning your routine, be sure to keep the level of intensity reasonable.

Your doctor or physical therapist can provide a personalized recommendation suited to your needs.

The dose of exercise should be enough to produce a difference, but not so much that you become injured or discouraged.

If you experience any of the following symptoms, stop exercising until you can see your doctor:

If the pain persists, resist the temptation to mask it with pain medication, Bell says. You want to find out the underlying cause of the problem and fix it.

Exercises To Relieve Pain & Stiffness

  • Quadricep Stretch
  • While standing, bend your knee back by grasping your ankle with one hand.
  • Maintain position for 30-60 seconds.
  • Slowly return to standing position, paying attention to your breathing during the stretch.
  • Repeat for a desired number of reps, then repeat on the opposite leg.
  • Straight-Leg Raises
  • Lie down on your back with your shoulders tucked and palms facing the sky
  • Keeping your knees bent, slide out the right leg maintaining a straight legged position
  • Keeping your toes pointed towards your nose, raise your right leg.
  • Slowly lower the leg back down, paying attention to your breathing through the movement
  • Repeat for a desired number of reps, then repeat with the opposite leg
  • Bodyweight Squat
  • Stand with your feet shoulder-distance apart.
  • Keep your chest lifted and shift your weight back into your heels while slowly pushing your hips back, as if you were sitting down into a chair
  • Keep your feet flat and lower yourself as far as youre comfortable
  • Push through your heels and bring your body back up to standing
  • Repeat for a desired number of reps
  • Hamstring Curls
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    How To Help Your Knees

    Bungo recommends a four-pronged strategy to promote good knee function and help reduce wear and tear on your knees:

    • Choose low-impact aerobic exercises biking, cycling, elliptical training, swimming or walking instead of high-impact activities, such as jogging, running or singles tennis. If you are passionate about running for exercise, consider alternating between running and performing low-impact activities throughout the week.
    • Do lower-body strengthening exercises on at least two nonconsecutive days of the week, targeting the quadriceps, hamstrings, gluteal muscles and calves. Avoid leg-extension exercises at the gym leg presses and seated hamstring curls are better options, Bungo advises.
    • Perform flexibility activities daily. .
    • Minimize high-risk activities, such as repetitive squatting, repetitive heavy lifting, or working for extended periods in a kneeling position .

    Weve definitely seen lots of success stories and improvements in function. Folks are able to get back to tolerating a round of golf or being able to play tennis, he says. Building strength to create a more stable joint can reduce pain and improve function. Youre probably not going to see yourself get better if youre not doing stretching or strengthening or modification of your activities.

    Quad Strengthening Exercises You Can Do Even When You Have Knee Arthritis

    Knee strengthening exercises for pain and arthritis ...

    Osteoarthritis is the most common form of arthritis in the USA today as it affects over 30 million people. Rheumatoid arthritis is another type of arthritis. The one part of the body that is most affected by painful arthritis is the knee, and it can suffer from both rheumatoid or osteoarthritis.

    What Is Knee Arthritis?

    Knee arthritis is when you have inflammation in the knee joint. Since knee joints are responsible for leg movement, walking and standing up can be uncomfortable or painful. Osteoarthritis is a type of arthritis associated with inflammation. Rheumatoid arthritis is inflammation as a result of an overactive immune system.

    How Is Knee Arthritis Treated?

    Knee arthritis treatment varies depending on the specific knee condition and your unique situation. Treatment options for knee arthritis can include:

    • Rest
    • Surgical treatments
    • Exercise

    When youre dealing with knee arthritis, it can be a painful experience, but knee exercises can help strengthen your knee and reduce the effects of arthritis. Exercises that strengthen the muscles that support your knee reduces stress on your knee joint. The muscles in the front thigh and back of your thigh aid in absorbing shock to the knee joints. You can relieve knee pain when you lessen the strain you have on your knees by building your muscles. Youll also help prevent further injuries.

    Stretching & Strength Basic Exercises:

    Caution on Pain and Swelling When Exercising

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    Should I Exercise If I Have Osteoarthritis Of The Knee

    May 11, 2018

    Osteoarthritis of the knee causes pain, stiffness, and swelling that can make it hard to get up and move. However, exercise is one of the best things you can do for your knees if you have arthritis. There are different types of exercise that can reduce pain and even prevent some further damage to the joints.

    Arthritis That Affects The Knee

    Osteoarthritis is the most common form of arthritis that will affect the knee. It results from wearing away of cartilage.

    Post-traumatic arthritis, which occurs when the knee or surrounding areas suffer an injury.

    Gout occurs if the uric acid crystals collect in the knee.

    Rheumatoid arthritis the immune system of the body attacks, damages, or destroys healthy cells and tissues, including the knee cartilage.

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    How Can I Strengthen My Unstable Knees

    With a knee strengthening program adapted to the cause of the instability, your lifestyle, and goals. You could start with the exercises mentioned above, using a chair to help you keep balance.

    If you have severe instability, please consult with your doctor or physical therapists before undergoing any new exercise program.

    Do These 9 Exercises To Strengthen Weak Knees

    Top 3 Ways To Strengthen An Arthritic Knee

    There are certain situations where its okay to be weak in the knees.

    Like, say, on Valentines Day. Or your wedding day.

    But during your workouts? Thats never okay.

    This is because having weak knees is an injury waiting to happen. It may not occur instantly, but know that if your knees arent supported correctly during your training, the excess strain youre putting on them will eventually cause you pain.

    And since we dont like pain unless its some good old-fashioned muscle soreness from a great workout, Im here to help you avoid it with nine powerhouse knee-strengthening exercises.

    Now, before we get into these exercises to strengthen knees, lets take a look at what actually causes weak knees in the first place, so we can understand how these exercises are working for us.

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    Knee Exercises For Arthritis

    People living with knee arthritis pain may feel like exercise is the last thing they want to do or even should do. However, most people with knee osteoarthritis can benefit from regular exercise. In fact, research suggests regular exercise can be as effective as acetaminophen or NSAIDs in reducing knee arthritis pain.1

    If done regularly, almost any knee exercise programs will result in improvements in knee pain and function.1 This article discusses the benefits of knee exercise and provides specific stretching, strength training, and aerobic exercises to get people started.

    Strong muscles support the knee joint and help maintain healthy joint space between the bones.Without exercise, the muscles become weak and joint space is reduced, increasing joint frictionand worsening knee arthritis.

    Exercise can provide multiple benefits to people who have or are at risk of knee arthritis, including:

    Pain reduction. Exercise strengthens muscles, and stronger muscles can better support joints. By strengthening the quadriceps, hamstrings, and other muscles surrounding the knee, the knee becomes more stable and bones experience less impact during weight bearing, which in turn reduces pain. Exercise also releases endorphins, the bodys natural painkillers.

    See Exercising with Arthritis

    Balance Exercises For Arthritis

    Good balance is really important to prevent knee injuries, and is often reduced with arthritis. As a quick test to see whether you would benefit from balance exercises for arthritis, try standing on one leg with your eyes closed. If you cant do it for one minute, you would benefit from this exercise. This exercise for arthritis helps your body learn the subtle adjustments needed for good balance.

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    Isometric Workout For Muscle Strengthening To Reduce Knee Pain

    I suggest performing these exercises on both legs, even though you may only have knee pain on one leg. This will allow for equal strengthening and could actually help support the knee even better.

    Also, if you experience any pain, please stop performing the knee strengthening exercises and consult your doctor, physical therapist or trainer to make sure you are performing the exercises correctly. Take it slow. Over time, you will get stronger!

    Beginning Workout

    Quadriceps Stengthener

    Lay on your back. Place a rolled up towel or a small foam roller beneath the knee. Activate the thigh muscles in order to straighten the knee and hold the contraction for 5 seconds. Release. Repeat 10 times on each side. This will strengthen the quadriceps.

    Straight Leg Raise

    Lay on your back. Stretch both legs out on the floor. Lift the right leg up to about 6 inches off the floor and hold the contraction for 10 seconds. Make sure to keep abs tight. It may help to place hands underneath you at the lower area of the back for support as you want to avoid arching. Make sure to engage those quadriceps! This will strengthen the quadriceps and your core. Repeat 5 times on each side.

    Hip Adduction

    Lay on your back on the floor. Bend knees keeping feet on the floor. Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs towards the object you are holding and hold for 510 seconds. Release and repeat 1020 times. This will strengthen the inner thigh muscles.

    Hip Raise

    Stretching + Strengthening Exercises For Your Knees


    Here, Bungo recommends five easy exercises to improve the strength and flexibility of your quadriceps and other muscles that support your knees:

  • Straight Leg Raise: Lying flat on your back, tighten your quadriceps muscles and lift your leg about a foot off the floor, keeping your knee locked. Hold for a second, and then lower the leg. Aim for two sets of 15 repetitions two to three days a week.
  • Quad Set: Sit with your legs outstretched and your arms slightly behind you. Push your knees down to the floor, tightening your quadriceps muscles, and hold for five seconds. Do two sets of 15 repetitions two to three days a week.
  • Lying Quad Stretch: Lying on your back near the edge of a bed, bend your right leg, keeping your right foot flat on the bed. Hang your left leg over the edge, keeping the leg relaxed and your thigh resting against the bed. Hold for 10 to 15 seconds, and then repeat with the opposite leg. You can do this exercise daily. As a more advanced option, bend your knee back while keeping your thigh against the bed.
  • Side-Lying Leg Raise: Lie on your side, with your hips, knees, and feet stacked in a straight line. Rest your top arm in front of you, and use your hand to maintain your balance. Keeping the top leg straight, lift it up to hip height and hold it there for a count of two to three seconds then, slowly lower your leg. Aim for two sets of 15 repetitions at least two days a week.
  • This article originally appeared in Cleveland Clinic Mens Health Advisor.

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    Knee Exercise: Hamstring Curls

    Strengthens the back of your thigh

    • Stand behind a sturdy chair or next to a wall and hold on for balance.
    • Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
    • Hold this position for 5 seconds and then relax.
    • Repeat for 3 sets of 10.

    Tip: Flex your foot and keep your knees close together. As the exercise becomes easier, gradually increase the resistance by adding ankle weights in one-pound increments.

    Reasons For Knee Pain

    There are many common reasons for knee pain, but a 2015 study published in the journal Best Practice & Research Clinical Rheumatology indicates that most are work related or from past injuries. The study states that symptomatic knee osteoarthritis can be viewed as the end result of a molecular cascade that takes place after certain triggers occur and ultimately results in irreversible damage to the articular cartilage.

    The study suggests that while there are multiple causes of knee OA, two have attracted particular attention over recent years: occupation-related knee OA and OA subsequent to a previous knee injury. Studies also report that knee OA is likely to become the eighth most important cause of disability in men and the fourth most important cause of disability in women according to the World Health Organization report on global burden of disease. Three major physical impairments such as knee pain, stiffness and decreased quadriceps strength are highly associated with knee OA and are believed to contribute to physical disability and progression of the disease.

    In general, knee pain is typically caused by two things: arthritis or a sports related injury.

    1. Arthritis

    There are several forms of arthritis that affects the knees: osteoarthritis, rheumatoid arthritis, gout, reactive arthritis, lyme disease, lupus, ankylosing spondylitis, psoriatic arthritis and infectious arthritis.

    2. Injury

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    Visit A Physical Therapist

    Physical therapists work with your doctor to design specific exercises for knee rehabilitation. Many of these will focus on lengthening and strengthening the supporting muscles of the upper and lower legs, such as quadriceps, hamstrings, and calves.

    Even one visit to learn the proper form for knee arthritis exercises can help support your recovery.

    There Are Many Ways To Strengthen The Muscles Of Your Knees

    How to Strengthen an Arthritic or Painful Knee

    So it comes down to your preferences, as research suggests:

    Pilates, aerobic and strengthening exercise programmes performed for 8-12 weeks, 3-5 sessions per week each session lasting 1 h appear to be effective. Both aquatic and land-based programmes show comparable and positive effects. Raposo, 2021

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    How To Get Started

    Before starting any new exercise regime, speak to your GP or consultant. They can help to give advice on the best course of action for your individual needs.

    If you havent been in the habit of exercising, its important to start slow. Begin with gentle sessions and work up to longer and more frequent swims.

    If youre not a confident swimmer, look into lessons. A swimming instructor or physiotherapist can help you hone your technique and show you the best approach to strengthen your knees without hurting yourself.

    How To Treat Arthritis In The Knees

    This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 58,611 times.

    Research suggests that treatment may slow down arthritis and relieve your symptoms, though there’s no cure for it.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source Arthritis occurs when your joint becomes inflamed, causing pain, stiffness, and swelling. Osteoarthritis happens when the cartilage in your joint wears away, while rheumatoid arthritis is an autoimmune condition where your body attacks your joints. Experts say arthritis in the knee is very common because it’s a weight-bearing joint, but you can get arthritis in any joint.XResearch source Although arthritis may interfere with your life, you may be able to manage your condition.

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