6 Exercises for Knee OA Pain

It’s one thing to be weak in the knees in the romantic sense – and quite another just to be weak in the knees. Show them some love with these exercises that target quadriceps, hamstrings and glutes – the muscles that contribute to healthy knee function and help prevent injury.

If you’re just beginning, start with one set of 3 to 4 repetitions and work up to 8 to 10 as you get stronger. As the exercises get easier, add sets until you’re up to three.

Stand straight, holding the back of a chair, with your feet shoulder-width.
• Slowly bend knees to lower body a few inches.
• Keep feet flat and don’t let knees go past toes. Hold for 6 seconds. 
• Slowly tighten buttocks as you straighten your knees.

Stand straight, holding the back of a chair.
• Step backward with one foot, keeping knees bent and feet flat.
• Tuck buttocks tightly under hips until you feel a stretch in the thigh and hip of your back leg.
• Hold 10 seconds, release, and repeat with other leg.

Stand straight, holding the back of a chair.
• Slide one foot backward, keeping toes on floor, until buttocks tighten.
• Slide foot to original position and repeat with other leg.

Sit in a sturdy chair with a resistance band looped around both legs just above the ankles.
• Plant one foot firmly on the floor. Straighten the other leg forward and hold for 6 seconds.
• Relax. Repeat with each leg.

Plant one foot firmly on the floor. Bend the other leg back under the chair and hold for 6 seconds.
• Relax. Repeat with each leg.

Sit on the edge of a chair.
• Straighten one leg forward, with heel on the ground and toes pointed up. Keep the other foot flat on the floor.
• Keeping your back straight, gently lean forward from the hips until you feel a stretch in the back of the outstretched leg.
• Hold 10 seconds and release. Repeat with each leg.

Loosing one pound will take four pounds of pressure off your knees. Visit https://ww.arthritis.org/health-wellness/ for great exercises to help you maintain a healthy weight.