Improving Mobility With Knee Arthritis

Affecting millions of people worldwide, knee pain is a common condition. Some people feel discomfort periodically, while others experience chronic, debilitating pain. In some cases, this painful and debilitating disease will be diagnosed as knee arthritis by a doctor. In particular, osteoarthritis, the most common form of knee arthritis, is a leading source of chronic pain and disability. Knee arthritis occurs when the cartilage in the knee joint gradually wears away, causing the bones to rub against each other. As a result, this can cause swelling, stiffness, and difficulty moving the knee joint. The following 4 exercises are often recommended as a first step in improving mobility and reducing pain.


1. Go low-impact

Walking, cycling, and swimming are low-impact aerobic exercises highly recommended for individuals with knee arthritis. The exercises can help improve overall cardiovascular health and promote weight loss, reducing the pressure on the knee joint. Additionally, low-impact aerobic exercises can help strengthen the muscles around the knee joint, providing additional support and reducing pain. Low-impact exercises can also help improve flexibility and range of motion (ROM) in the knee joint, which is essential for maintaining mobility.

2. Strengthen those quads

For many people, quadriceps-strengthening exercises are vital to improving mobility after a knee arthritis diagnosis. Strong quadriceps muscles are essential for maintaining knee stability and mobility. These exercises can be done with or without weights, including leg extensions, squats, lunges, or step-ups. These exercises can help increase muscle strength and endurance, reducing the risk of falls and further joint damage in individuals with knee arthritis.

3. Improve ROM

Specific exercises focused on improving ROM are designed to help individuals with knee arthritis maintain or improve flexibility and mobility in the joint. These exercises are typically simple and involve moving the knee joint through a full range of motion. Examples of ROM activities include knee bends, heel slides, and leg swings. Performing such exercises can help reduce stiffness and pain in the knee joint, improving overall mobility and functionality.

4. Don’t forget the hammies

Proper hamstring exercises can also be beneficial for individuals with knee arthritis. Weak hamstrings can place additional stress on the knee joint, exacerbating pain and increasing the risk of further injury. By performing hamstring-strengthening exercises, patients can improve the strength and stability of these critical muscles. Examples of hamstring-strengthening activities include deadlifts, hamstring curls, and glute-ham raises. In addition, incorporating hamstring-strengthening practices into a regular exercise routine can help reduce pain and improve knee mobility in individuals with knee arthritis.

Slow down arthritis with exercise

Incorporating these exercises into a daily routine can help improve knee mobility and functionality after a knee arthritis diagnosis. Before exercising, consult a healthcare professional or physical therapist for the best results. These specialists can guide which exercises are safe and effective for the specific condition at play. Physical therapists can also guide patients on performing each exercise correctly to avoid further injury and ensure optimal results. Along with exercise, pain medication, massage, and an anti-inflammatory diet can also help with pain. By following a tailored exercise program, individuals with knee arthritis can improve the overall quality of life and reduce the risk of further joint damage.

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