Knee Osteoarthritis Exercises
Participating in an exercise program carries a certain element of risk for some people. You should consult with your physiotherapist before initiating this program to ensure your safety.
If you have any issues please do not hesitate to contact the physiotherapy department. If you feel light headed, dizzy or have issues with your breathing please contact your general practitioner (GP) immediately.
When carrying out this exercise program you may feel some discomfort at your knee. It is important that this pain does not exceed 3/10, where 10/10 is the maximal and 0/10 is no pain.
Level 1
FLEXION/EXTENSION
Flex and extend your leg on a flat slippery surface, you can make this more intense by using a towel to hold the knee in the flexed position for 3-5 seconds.
Repeat 15-25 times, completing 3 sets
STATIC QUAD with contralateral straight leg raise
With your operated foot on a large rolled up towel, contract the quads and push your knee into the bed whilst lifting your other leg off the bed, keeping it straight.
Hold for 5 seconds and repeat 15 time, completing 3 sets
ISOMETRIC WALL SLIDE
Stand with your feet shoulder width apart approximately 30-50 centimeters from the wall, with a band around your knees.Slide down, with equal weight bearing, as far as you feel comfortable.
Hold this position for 10 seconds with the aim to progress to 45, completing 3-5 sets
CLAM
In side lying with your knees bent to 90°, in line with hips and a band around both knees. Raise the top knee away from the bottom knee without rotating at your pelvis or spine. Move straight into hip abduction.
Hold position for 10 seconds with the aim to progress to 45, completing 3-5 sets
HIP ABD
In side lying, have your bottom knee bent to 90° and the top leg straight, with the band around both knees. Lift your top leg up and back without rotating your pelvis or spine.
Hold position for 10 seconds with the aim to progress to 45, completing 3-5 sets
Level 2
BRIDGE
Lying on your back with your knees bent, squeeze your bottom muscles and tighten your stomach muscles. Lift your bottom off the bed until there is a straight line between your shoulders and knees.
Hold for 5 seconds and repeat up to 15 times, completing 3 sets
SIT TO STAND from a high-seated position
With a band around your knees stand up from a high seated position, so that the pain in your knee is kept to a minimum. Keep your knees over your second toes, with your back straight and body weight evenly spread over both feet. As you feel more comfortable, doing this you can lower the height of the seat and add some lightweights.
Repeat 15-25 times, completing 3 sets
STEP UP
Stand facing a step of appropriate height. Put your injured leg on the step and step up by extending through your hip and knee, bringing the other leg through at a right angle. Keep the movement controlled as possible with your knee tracking over your second toe
Repeat 15-25 times, completing 3 sets
SINGLE LEG STAND
Balance on your affected foot with your leg straight and also slightly bent
Continue in either position for one minute, completing 3 sets
Level 3
SINGLE LEG BRIDGE
Lying on your back with your knees bent, squeeze your bottom muscles and tighten your stomach muscles. Using the affected leg lift your bottom off the bed until there is a straight line between your shoulders and knees, whilst keeping the other leg straight.
Hold for 5 seconds and repeat 15 – 25 times, completing 3 sets
SQUAT
With a band around your knees, select an appropriate weight. Perform a squat keeping your knees over your second toes, with your back straight and body weight evenly spread over both feet.
Hold for 5 seconds and repeat 15 – 25 times, completing 3 sets
MINI LUNGE
Standing tall, take a large step forwards with your injured leg and bend that knee as far as you feel comfortable, then extend through the hip and knee to return to the starting position. Remember to keep your back straight throughout the movement.
Hold for 5 seconds and repeat 15 – 25 times, completing 3 sets
SUPPORTED DIPS
Standing on a step use a wall or chair for support and balance on the affected leg. With the good leg extended in front slowly bend the injured knee, ensuring the knee goes over the second toe, then extend back to the starting position. As you feel more confident in the movement, you can bend down further.
Hold for 5 seconds and repeat 15 – 25 times, completing 3 sets