EXERCISES FOR ARTHRITIS OF THE KNEE
This gentle movement routine, if practiced consistently will relieve pain and stiffness in the knee substantially. This routine is fully demonstrated in Building Better Balance DVD class Arthritis & Other Chronic Conditions.
- Gentle joint rotation: Circle the knee joint gently. Firmly clasp your hands under your leg. Allow the lower leg to relax completely. Gently let the lower leg swing, then let it circle several times in each direction. See more below under seated knee circles.
- Stretch the muscles that pain has tightened: Stretch the back of the knee with a hamstring stretch and then stretch the top of the knee by pulling your knee into your chest as you are sitting.
- Exercise the adjacent joints: Do gentle ankle and hip circles.
- Strengthen the joint's stabilizer muscles: Strengthen the muscles that surround the knee joint itself.
- Use passive instead of aggressive exercise to increase strength: Do not use large movements to bend and straighten your knee. So deep knee bends for example should not be attempted. Strengthen your knee using small or isometric exercise.
- Increase core strength to reduce joint stress: The stronger your abdominal, glutes and pelvic floor muscles, the less weight placed on your knees. With less weight on the knee joint there is less inflammation and pain. Improved glute strength in particular helps relieve knee pain when standing.
Short cut to knee health: The 2 best knee exercises in the world
Both of the following exercises are excellent for improving knee health. The seated knee circles can be done anytime but are especially effective to use right before you stand up, mornings in particular. The standing exercise is good to do if you are up and about and have some knee pain or stiffness. Stay standing in one spot and perform the stranding knee circles. This exercise is actually a Tai Chi knee warmup.
* Seated knee circles: Place both hands stacked, one on top of the other, under one thigh. (Put one hand on the seat of your chair, place the other on top of the first and lay your thigh down on top of your hands.) Let your foot be totally relaxed. Allow the lower leg to gently circle in each direction 4 times. If your knee is sore, make the circles small. Concentrate on relaxing the knee joint itself. If it hurts, this is a difficult thing to accomplish. Persevere. Make the circles smaller. Use less effort. Allow your lower leg and foot to be like a ragdoll. If it hurts your hands, use a rolled up towel under your leg instead.
Standing knee circles: Have something to hold onto nearby. Stand with your feet fairly close together. The closer together your feet are the more challenging the exercise is. Place both hands on your knees or place one hand on one knee while you hold on to something else with the other. Circle your knees 4 times in each direction.
* Seated knee circles: Place both hands stacked, one on top of the other, under one thigh. (Put one hand on the seat of your chair, place the other on top of the first and lay your thigh down on top of your hands.) Let your foot be totally relaxed. Allow the lower leg to gently circle in each direction 4 times. If your knee is sore, make the circles small. Concentrate on relaxing the knee joint itself. If it hurts, this is a difficult thing to accomplish. Persevere. Make the circles smaller. Use less effort. Allow your lower leg and foot to be like a ragdoll. If it hurts your hands, use a rolled up towel under your leg instead.
Standing knee circles: Have something to hold onto nearby. Stand with your feet fairly close together. The closer together your feet are the more challenging the exercise is. Place both hands on your knees or place one hand on one knee while you hold on to something else with the other. Circle your knees 4 times in each direction.
It used to take one student 40 seconds of excruciating pain to straighten her knee in the morning. She began doing the seated knee circle exercise described above before getting up in the morning. Immediately she had NO PAIN upon standing! This is one of the techniques used throughout the Building Better Balance DVDs.