How to Strengthen the Knee for Knee Arthritis

Today I’m going to show you how to strengthen the knee for knee arthritis. If you have knee arthritis, the cartilage in your knee is wearing away, causing the joint to be stiff. We would like the knee to be surrounded by as much muscle as possible to support the knee joint. Theses exercises are also excellent for people who have meniscus tears or meniscus injuries. The two muscle groups that are the most important are the quadriceps muscles and the hamstring muscles.

To strengthen the quadriceps muscles in a way that does not wear away more cartilage, I like to start with non-weight bearing exercises (exercises that does not involve standing). The first quad exercise is the long arc quads. We can start in the seated position. Bring the knee into full extension to strengthen the quads. To make this exercise more challenging, we can add resistance through either ankle weight or resistance band. The second quad exercise is the straight leg raise. We can start in the supine position (lying down on your back, facing up). Keep the knee straight and lift the leg up and down. Again you can increase the difficulty by using an ankle weight. Lastly, I like to throw in a transition exercise like sit to stand. This is an exercise that transitions from sitting to standing. This is a transfer exercise that is very functional. It trains your legs to be more efficient in standing up. The first hamstring exercise is alternating knee flexion in the standing position, or just hamstring curls in standing. Start in the standing position, alternating bending the knees one at a time. Hold onto a chair or table for balance. You can increase the difficulty by adding resistance, with either ankle weight or resistance band. You can also do hamstring curls in the prone position (lying down on your stomach, facing down). You can also use the ankle weight in this position. The second hamstring exercise I like is the supine bridge. This is also a very function exercise. It helps you to become more efficient in bed mobility (moving around on your bed). This exercise is also called the hip thrust. You can make this exercise more challenging by keeping one leg up in the air and using the other leg to bridge (lift your hips up). All footages used in this video are either original or obtained via Storyblocks. Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises. Tips for knee arthritis flare ups: Consult with a local physical therapist. Your physical therapist could teach you which exercise is appropriate for you and customize a program for you. Please know that a good therapy program doesn’t just include strengthening. it also includes stretching, manual therapy, and pain control. If your knee is flared up, ice the knee to decrease inflammation. Make sure there is a layer of clothing between the ice pack and your skin so you don’t get frost bite. After doing knee exercises, if there is any pain, ice the knee again. Make sure there is a layer of clothing between the ice pack and your skin so you don’t get frost bite. It is a good idea to massage and stretch the knee before you stretch it. Massaging the muscles around the knee helps to relax the muscles and warm up the muscles and the joint by increasing blood flow to them.