5 Exercises for Knee Joint Arthritis

• Hamstring stretch: Lie on your back with one leg extended and the other bent with your foot flat on the floor. Loop a strap or yoga towel around the arch of your foot and gently pull your leg towards you until you feel a stretch in your hamstring. Hold for 30 seconds and then repeat on the other side.Opens in a new windowwww.shape.comHamstring stretch exercise
• Quadriceps stretch: Lie on your stomach with your hands behind your back. Bend one knee and bring your heel towards your buttocks until you feel a stretch in your quadriceps. Hold for 30 seconds and then repeat on the other side.Opens in a new windowmyrehabconnection.comQuadriceps stretch exercise
• Calf stretch: Stand facing a wall with your hands shoulder-width apart on the wall. Step back with one leg and keep your heel flat on the floor. Lean into the wall until you feel a stretch in your calf. Hold for 30 seconds and then repeat on the other side.goodexerciseguide.comCalf stretch exercise

Strengthening exercises:

• Straight leg raises: Lie on your back with both legs extended. Slowly raise one leg until it is at a 45-degree angle to the floor. Hold for a few seconds and then slowly lower it back down. Repeat with the other leg.www.hingehealth.comStraight leg raises exercise
• Wall sits: Lean your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold this position for 30 seconds to 1 minute.wwww.self.comWall sits exercise
• Squats: Stand with your feet shoulder-width apart and your toes slightly pointed outwards. Lower your body as if you were going to sit in a chair, keeping your back straight and your knees bent at a 90-degree angle. Hold for a few seconds and then stand back up. windowwww.verywellfit.comSquats exercise

Additional exercises:

• Knee circles: Sit on the floor with your legs extended in front of you. Make small circles with your knees in both directions.www.spotebi.comKnee circles exercise
• Mini squats: Stand with your feet hip-width apart and your toes slightly pointed outwards. Lower yourself down as if you were going to sit in a chair, but only go down a few inches. Hold for a few seconds and then stand back up.marattmd.comMini squats exercise
• Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and then lower yourself back down.www.verywellfit.comBridge exercise

It is important to start slowly and gradually increase the intensity and duration of your exercises. You should also stop if you experience any pain.

Here are some additional tips for exercising with knee problems:

• Warm up before you exercise and cool down afterwards.
• Listen to your body and don’t push yourself too hard.
• Use good form to avoid further injury.
• Talk to your doctor or a physical therapist before starting any new exercise program.

I hope this information is helpful. Please let me know if you have any other questions.