According to the Cleveland Clinic, around 46% of people will develop knee osteoarthritis in their lifetime. If you are impacted by knee pain because of arthritis, keep reading to learn about what causes osteoarthritis and possible treatment options. Physical therapy exercises for knee pain may be a successful conservative approach for you! Scroll to the bottom to check out and try some of the exercises.
**This is not medical advice. Please consult your medical provider for more information.
What is Osteoarthritis of the Knee?
Osteoarthritis occurs when there is a narrowing of joint space. Cartilage breaks down over time and leaves less space inside of the joint. Have you ever heard of the term “bone-on-bone?” This is what it is referring to.
What Treatments are Available for Knee Osteoarthritis?
Your doctor can help determine the best course of action based on your presentation. Here are some available options:
Conservative Approach
- Physical therapy (see some exercises to try below!)
- Cortisone injections
- PRP injection (platelet rich plasma)
- Pain medication
- Use of modalities such as heat/ice
Surgical Approach
- Arthroplasty (total or partial)
- Arthroscopic debridement
- Osteotomy
What Can I Do for My Arthritic Knee Pain Right Now?
Avoid a Sedentary Lifestyle
One of the worst things for arthritis is no movement. Movement helps lubricate the joint. Think: motion is lotion! At the same time, too much movement can cause some irritation and cause more pain. The important thing to realize here is there needs to be a balance of both movement and rest.
You can incorporate small things during your day to help increase your movement and activity level without having to do a full workout. Try going for a walk if it isn’t already something that you do. It doesn’t have to be long. Start with walking to the mailbox or three houses down from yours. Think about incorporating small activities first to allow your body to adjust.
If you enjoy watching tv, stand during commercial breaks. You can stand and walk to another room and back, you can march in place, or stand and sit back down for a number of repetitions. Read more here on a few studies which look into prolonged sitting and how movement can positively impact health.
Incorporate a Light Warm-Up Before Activity
Try a quick walk as a warm-up or ride a stationary bike if you have one. Five minutes is all you need! If you are going for a walk and want a warm-up for that, try sitting and standing a couple times. Stretch your hamstrings. Do some heel raises. It is about finding what works for you and what makes you feel good.
Try Physical Therapy Exercises for Knee Pain
Give these exercises for knee pain a try! These exercises may also serve as your warm-up for activity!
BRIDGE
Lie on your back with your knees bent and your feet directly in line with your hips. This exercise is more easily performed on a firm surface. However if you can only perform this on your bed, it can work. Squeeze your gluteals together like you’re holding a $100 bill between your butt cheeks! You want to feel this exercise in your glutes, NOT your back. Once you feel your gluteals turn on, lift your hips up towards the ceiling. Pause briefly at the top of the movement, then slowly lower your hips back to the starting position. Perform 10 repetitions.
STATIONARY LUNGE
In a standing position, step forward with your right leg so you are in a split stance. Lower your left knee down towards the ground, but don’t touch your knee to the ground. Bend so your knees are roughly at 90 degree angles. Push through your legs and lift yourself back up to the split stance position. Repeat by lowering yourself back down. If balance is an issue, you may hold onto a stable surface for better support. Do 10 repetitions on one side, then repeat with the left leg leading.
STORKS
Try using a ball for this exercise to add a bit more difficulty. If you don’t have one, don’t worry about it. A small foam roll is used to demonstrate this exercise in the image tot he right.
Stand with your right side close to a wall. While maintaining your balance, lift your right knee up so your hip is flexed to a 90 degree angle. Place a ball (or foam roll) along the outside of your right knee, gently smashing it against the wall so it doesn’t fall. Try to maintain your balance on your left leg while trying to keep the ball from falling. Maintain constant pressure into the ball in the wall. Hold this position for 30 seconds. Repeat a couple of times, then repeat on the other leg.
SIDELYING HIP ABDUCTION
Lie on your side with your bottom leg bent and the top leg straight. While performing this exercise, try to keep your ankle, hip, and shoulder all in a straight line. In other words, your leg should stay straight and directly in line with your hip joint. Do not allow your hip to flex forward. If this happens, you will activate the wrong muscle group.
Lift your leg straight up towards the ceiling, then lower it back to the starting position. If your leg is aligned properly and you are activating the correct muscle, you should feel this in the side of your hip. Perform sets of 10 repetitions, then turn on your other side and repeat.
SEATED CLAM ISO
Place a resistance bend just above your knees. Sit with your knees and hips at a 90 degree angle. Your feet should be placed directly under your knees. Push your knees outwards against the resistance band. Hold this position for 10-30 seconds and repeat. You should feel a burn in the sides of your hips.
Physical therapy exercises for knee pain can help drastically reduce pain brought on by osteoarthritis. Don’t allow arthritis to get in your way of living to your greatest potential!
Want More Info and Exercises for the Knee?
- Knee Pain Hiking Downhill: Prevention and Treatment
- How to Strengthen Knees for Function and Performance
- Knee Pain Walking Down Stairs? This Can Help!
- ACL Stability: How to Improve Strength for Return to Sport
TL;DR
Arthritic knee pain responds well to movement. This post reviews conservative and non-conservative approaches to knee arthritis. Non-conservative treatment can involve physical therapy… try the included exercises to help reduce your knee pain!
