Knee Osteoarthritis Pain Relief
4 Effective Exercises to Ease the Pain of Knee Osteoarthritis
What is Knee Osteoarthritis and what can we do about it?
Knee osteoarthritis is a common condition- a type of arthritis or joint inflammation- that can cause significant discomfort and pain, mostly in elderly people.
It is caused by persistent wear and tear of the structures in the knee joint, particularly the cartilage that cushions the major bones of the knee, the thigh bone [femur], and the shin bone [tibia] from impacts caused due by running, jumping, etc.
Before we go into the details of this topic, I would like you to have a good look at the diagram of a knee joint and its various structures inside it presented below-
Have a good look at the diagram above to know the structure of your knee; you will need this knowledge to understand the exercises for your knees.
In osteoarthritis of the knees, the cartilage over the femur end of the joint gets worn out, subsequently causing the bone end to touch the upper end of the shin bone or tibia. Over a period of time, this causes friction and inflammation, causing pain and stiffness in the joint.
While medication and other treatments are the mainstay treatment of osteoarthritis, incorporating specific exercises into your routine can provide relief and improve knee function as well as relieve pain. Remember this- walking regularly, even while in pain, is the best exercise that you can give to your knees.
Today, in this article, you will learn a range of exercises to ease the pain of knee osteoarthritis that you can easily do at home.
Why am I writing this post?
I have been an active sportsman in my medical college days. I was a fast bowler for my college cricket team. Once, while batting, I twisted my right knee so badly that I had to be carried off the field. As I was in a medical college already, I was taken to the college orthopaedic department.
Luckily, Dr. Iyer, a renowned surgeon and Head of Orthopaedic Department, was present that day. He examined me and diagnosed that I had medial meniscus tear [a cartilaginous part on the shin bone-as shown above] in my right knee and was advised medications and total bed rest for a week.
I was also advised against playing for our team in the future.
A few years ago, I developed osteoarthritis of the left knee, which gave me excruciating pain while walking a few steps. The left knee got affected first because I was constantly conscious of my right knee injury, and so protected it by putting more load on the left knee. Plus, I had put on weight above my ideal body weight.
As a practicing doctor, I could diagnose it as osteoarthritis. Without realising this, the wear and tear of the structures, especially of the cartilages, lead to my thigh bone getting directly in touch with the shin bone, causing pain due to constant rubbing or friction while walking.
Sometimes, I could feel the bones grating against each other. So, what did I do next? Of course, I got an X-ray of knees done, which showed stage 2 osteoarthritis in the left knee.
I now realised that I must do something about this. I had 3 options- medications, surgery or knee-muscle strengthening exercises. I opted for medications and exercises; since then, I am off regular medicines, but the exercises are going on. I can now walk without much pain.
Why Exercise is Important for Knee Osteoarthritis
You must be wondering what exercise has got to do with knee joint pain. Well, exercise strengthens the muscles around the knee, improves flexibility, and reduces stiffness.
These benefits can lead to decreased pain and enhanced mobility. Here I would like to mention that consistency is key, so try to incorporate these exercises into your daily routine and do it regularly for the best results.
Now let’s look up what exercises we should do to strengthen our knees and ward off pain. I have come across 4 such exercises that can help you relieve pain and improve mobility. These are-
- Quadriceps set
- Hamstring Stretch
- Calf Raises
- Straight Leg Raises
In this article I will discuss two of them — Quadriceps Set and Hamstring Stretch, step-by-step. I will discuss the remaining two more in my next article.
Step-by-Step Guide to Knee Osteoarthritis Exercises
- Quadriceps Set: The straight leg raises
Strengthening the quadriceps is crucial for individuals with knee osteoarthritis, as these muscles play a significant role in supporting the knee joint. The straight leg raise is a simple yet effective exercise to achieve this. Follow the steps below to perform it correctly:
Starting Position: Lie flat on your back on a comfortable, firm surface, such as an exercise mat. Bend one knee, keeping the foot flat on the floor, while the other leg remains straight.
Sit on the floor with your legs extended. Tighten the muscles at the front of your thigh by pushing the back of your knee toward the floor. Hold for 5 seconds and release. Repeat 10 times for each leg.
Performing the Exercise:
These are the steps you should follow to perform this simple yet effective exercise-
- Engage your core muscles to stabilize your lower back by lying down straight on your back.
- Bend your left knee.
- Slowly lift the right leg straight to the height of the bent knee. Ensure your leg remains straight throughout the movement.
- Hold the raised position for 2–3 seconds, then gradually lower the leg back to the starting position.
Complete 10–15 repetitions for one set. Aim for 2–3 sets on each leg, depending on your fitness level and comfort.
Tips for Avoiding Common Mistakes:
Avoid arching your lower back during the exercise; engage your core to maintain stability.
- Do not jerk or use momentum to lift your leg; the movement should be smooth and controlled.
- If you experience discomfort in your lower back, place a small pillow under your back for added support.
Modifications for Different Fitness Levels:
Beginner: Start with fewer repetitions and sets, gradually increasing as your strength improves.
Advanced: Add ankle weights for increased resistance, making the exercise more challenging.
By performing straight leg raises into routine exercise plan, one can significantly benefit by relieving pain of knee osteoarthritis.
This exercise helps improve knee stability by strengthening the quadriceps, which in turn can reduce pain and enhance overall knee function.
Regular practice will contribute to better joint support and mobility, making daily activities more manageable.
Useful article- Quads exercise for Osteoarthritis
2. Hamstring Stretch:
Lying down hamstring stretch
Lie on your back and lift one leg toward the ceiling. Keep the other leg bent with the foot flat on the floor. Gently pull the raised leg toward you, feeling a stretch in the back of your thigh. Hold for 20–30 seconds and switch legs. Repeat 3 times.
Hamstring stretching is a fundamental exercise to reduce pain in knee osteoarthritis. By elongating the muscles at the back of your thigh, you can alleviate pressure on your knees, enhancing overall joint health and flexibility. This exercise is particularly beneficial as it helps to decrease muscle tension that can exacerbate knee pain.
Sitting hamstring stretch
To perform a basic hamstring stretch, start by sitting on the floor with your legs extended straight in front of you. Ensure your back is straight and your shoulders are relaxed. Slowly reach forward with your hands, aiming to touch your toes.
If you can’t reach your toes, that’s okay; reach as far as you comfortably can. It’s crucial to avoid bouncing or forcing the stretch, as this can cause injury. Hold this position for 20–30 seconds, then gently release.
For individuals with limited flexibility, an alternative method is to use a towel or a resistance band. While sitting, loop the towel or band around the bottom of your feet.
Holding the ends, gently pull your upper body forward, again aiming to keep your back straight. This modification allows you to achieve a beneficial stretch without overextending yourself.
Another alternative is to perform the stretch while standing. Stand with your feet hip-width apart and place your right or left heel on a support like a low step or a sturdy chair or a box, keeping your leg straight.
Bend forward at the hips, reaching towards your toes as far as you feel comfortable, and hold for 20–30 seconds before switching legs.
Incorporating hamstring stretches into your routine is essential for maintaining flexibility and reducing muscle tightness. This, in turn, supports knee joint health by ensuring that the muscles surrounding the knee are not contributing to additional strain or discomfort.
Regular stretching can significantly overcome the symptoms of knee osteoarthritis, enabling better mobility and reducing pain.
Useful Article: Hamstring stretch for knee pain
I want to introduce a very useful article written by Maguire Everyone Should Squat To Heal Their Body (Especially If You Don’t Exercise)
I hope you have understood these simple yet useful exercises to help overcome knee joint pain if you are suffering from osteoarthritis of the knee.
In my next article, we will discuss the remaining two exercises- calf raises and straight leg raises.
