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Knee pain due to osteo-arthritis is one of the most common orthopaedic complaints in middle-to-elderly age group.  Given below are the exercises to improve the knee movements and strengthening the muscles around the knee.

 

Do these for atleast 4 weeks to see its clinical benefit. 

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Exercise 1- Static Quadriceps Exercises                                      

• Sit on the floor or bed with the legs straight out in front of you

• Push the back of your knee DOWN to the floor using your thigh muscles

• Keep your toes pulled up towards your head

• Hold for 5 seconds and relax

                                                                                                                              

                                          

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Exercise 2 - Short-arc Quadriceps Exercise

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• Sit on the floor or bed with the legs straight out in front of you

• Place a large rolled-up towel under the knee to be exercised

• Pull your toes up towards your body, tighten the thigh muscle then 

      lift your foot up until the knee is straight.

• Do not lift the thigh off the roll

• Hold for 5 seconds and relax

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Exercise 3 - Straight leg raise

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• Sit on the floor or bed with the legs straight out in front of you

• Tighten your thigh muscles and lock your knee straight

• Lift your leg about 10 cm off the floor

• Hold for 5 seconds and relax

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Exercise 4 - Knee range of motion Exercise

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• Practise bending and straightening your knees as far as comfortable

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Exercise 5 - Knee straightening Exercise

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• Sit on a chair or stool with the legs hanging down

• Straighten your knee slowly by raising your foot

• Hold for 5 seconds and relax

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Exercise 6 - Hamstring curls

 

 

• Stand holding on to a stable support.

• Bend your knee, taking your heel towards your buttock

• Slowly lower it towards the floor

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