A Step Towards Comfort: 5 Exercises for Knee Arthritis

Andre Oentoro

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Millions of people around the world are suffering from arthritis. Only in the USA, in 2022, 24% of all adults, or 58.5 million have arthritis. In every 10 adults, 1 person limits their activities due to this arthritis. Moreover, more than $303.5 billion is the average cost for this arthritis treatment.

The above stats show how severe is this problem for us. There are two most common types of arthritis: osteoarthritis and rheumatoid arthritis (RA). A common thing about these types of arthritis is, both of these lead to knee pain.

Knee Arthritis- 5 Most Common Signs You Have It!

Besides the medication, doing regular exercise can help to ease knee pain. People think exercising is tough when having knee pain, but there are benefits of doing exercise with knee arthritis:

  • It maintains the full ROM (Range of Motion) of your knees.
  • It strengthens the knees’ joints’ muscles.
  • Strong muscles can help to absorb any kind of shock or pressure.

5 Easy Exercises for Knee Arthritis

Here are five easy exercises that can be beneficial for individuals with knee arthritis, along with step-by-step instructions for each exercise:

Straight Leg Raise:

  • Sit on a chair with your back straight and feet flat on the floor.
  • Extend one leg straight in front of you, keeping your knee slightly bent.
  • Slowly lift your leg until it is parallel to the floor, or as high as you can comfortably go.
  • Hold for a few seconds and then slowly lower your leg back down.
  • Repeat 10-15 times for each leg.

Quadriceps Set:

  • Sit on the floor or lie down on your back with your legs straight.
  • Tighten the muscles on the front of your thigh (quadriceps) by pressing the back of your knee down into the floor.
  • Hold this contraction for 5-10 seconds.
  • Relax your leg and repeat the exercise 10-15 times.

Hamstring Curls:

  • Stand behind a chair or use a wall for support.
  • Slowly bend one knee and bring your heel toward your buttocks.
  • Hold for a few seconds and then lower your leg back down.
  • Repeat 10-15 times for each leg.

Heel Slides:

  • Lie on your back with both knees bent and feet flat on the floor.
  • Slide one foot slowly along the floor, straightening your knee as much as possible.
  • Hold for a few seconds and then bend your knee, sliding your foot back to the starting position.
  • Repeat 10-15 times for each leg.

Stationary Cycling:

  • Sit on a stationary bike or use a regular bicycle with a low resistance setting.
  • Pedal at a comfortable pace, ensuring that your knee is not fully extended at the bottom of the pedal stroke.
  • Continue cycling for 10-15 minutes, gradually increasing the duration as tolerated.

Remember to consult with your healthcare provider or a physical therapist before starting any exercise program, especially if you have knee arthritis or any other medical condition. They can provide personalized guidance and recommendations based on your specific needs and limitations.

Tips for Knee Arthritis Patients

Here are some tips for arthritis patients to manage their condition and improve their overall well-being:

  • Stay Active: Regular exercise is crucial for arthritis patients. Engage in low-impact activities such as walking, swimming, or cycling to strengthen muscles, improve joint flexibility, and reduce pain.
  • Maintain a Healthy Weight: Excess weight puts additional stress on the joints, especially the knees and hips. Maintaining a healthy weight can help alleviate joint pain and slow down the progression of arthritis.
  • Use Joint Protection Techniques: Modify daily activities to reduce joint strain. Use larger joints and stronger muscles for tasks, take frequent breaks, use assistive devices (such as canes or braces), and avoid repetitive movements that can exacerbate joint pain.
  • Apply Heat or Cold Therapy: Applying heat or cold packs to affected joints can help alleviate pain and reduce inflammation. Experiment with both heat and cold to see which works best for you. Heat is generally beneficial for stiff joints, while cold is useful for acute pain or swelling.
  • Practice Good Posture: Maintaining proper posture can help distribute weight evenly and minimize stress on joints. Whether sitting or standing, keep your back straight, and shoulders relaxed, and avoid slouching.
  • Use Assistive Devices: Assistive devices, such as jar openers, reacher grabbers, or kitchen tools with ergonomic handles, can make daily tasks easier and reduce strain on joints.
  • Manage Stress: Stress can worsen arthritis symptoms. Incorporate stress-management techniques into your daily routine, such as deep breathing exercises, meditation, yoga, or engaging in hobbies that bring you joy.
  • Follow a Balanced Diet: A healthy diet rich in fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids (found in fish, nuts, and seeds) can help reduce inflammation and support joint health.
  • Get Adequate Rest: Fatigue is a common symptom of arthritis. Ensure you get enough sleep and listen to your body's signals for rest. Incorporate relaxation techniques into your routine, such as taking breaks during the day or practicing gentle stretching before bedtime.
  • Seek Support: Join arthritis support groups or seek counseling to connect with others facing similar challenges. Sharing experiences, tips, and emotional support can be immensely helpful in managing arthritis.


Knee arthritis is a common problem around the world. People are suffering from this problem and many people are losing their mobility due to this problem. You can follow these exercise rules and tips to protect your mobility and lead a happy life.

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Andre Oentoro is the founder of Breadnbeyond, an award winning explainer video company. He helps businesses increase conversion rates, close more sales, and get positive ROI from explainer videos (in that order).


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