What knee exercises are best for osteoarthritis?

With knee osteoarthritis, several exercises can help strengthen the muscles around the knee joint, improve stability and reduce pain. Here are some effective exercises you can do at home.

What is osteoarthritis of the knee?

Osteoarthritis in the knee is a condition in which the cartilage in the knee joint gradually becomes thinner. Cartilage acts as a protective layer that allows the bones in the joint to move smoothly and absorb shock. In osteoarthritis, this cartilage becomes thinner or disappears completely, causing the bones to rub against each other. This leads to stiffness, pain and restricted movement. Osteoarthritis often results from wear and tear, but factors such as overuse, injury or heredity can also play a role.

Effective knee exercises for osteoarthritis

Osteoarthritis in the knee can cause pain and stiffness, making movement more difficult. Nevertheless, targeted exercise is important to strengthen the muscles around the knee joint and thereby reduce symptoms. Below is a list of effective exercises that can help you keep your knees flexible and strong.

1. Knee bends (squats): place your feet shoulder-width apart, slowly bend your knees as if sitting down, and come back up. Repeat 10–15 times.
2. Leg raises: lie on your back, straighten your legs and slowly raise one leg to a 45-degree angle. Hold for a moment and lower. Repeat 10–15 times per leg.
3. Calf raises: stand upright, lift your heels off the ground and lower again. Repeat 10–15 times.
4. Bridge: lie on your back with knees bent, lift your hips and hold for a few seconds. Repeat 10–15 times.
5. Hamstring curls: stand upright, bend one knee and bring your heel to your buttock. Hold for 2–3 seconds and lower. Repeat 10–15 times per leg.
6. Straight leg raises: lie on your back, extend one leg and lift the extended leg until it is level with the bent leg. Repeat 10–15 times per leg.
7. Upper leg stretch: stand upright, bend one leg backwards and grab your foot or ankle. Hold for a few seconds and switch legs. Repeat 5–10 times per side.
8. Calf stretch: stand upright, stand on your toes and slowly lower yourself. Do 3 sets of 10 repetitions.
9. Bicycle exercise: this exercise is ideal for strengthening the quadriceps and improving the mobility of your knees. Lie on your back with your knees bent and your feet flat on the floor. Then make a cycling movement with your legs in the air. Perform this movement for 30 seconds to 1 minute, depending on what feels comfortable for you.

General tips

We also have some general tips for you that are important when exercising. Start the exercises calmly and slowly and build up. Do not continue if you feel pain, but stop immediately. Always consult your doctor or therapist. It is also important to keep moving regularly. Cycling and walking are great for keeping the cartilage in shape. You can also opt for a knee brace for proper support and stability. Wearing knee support reduces pain and is an excellent aid for osteoarthritis.

Need additional information?

After reading this article, do you still have questions about exercises or products that can help with osteoarthritis? Then contact our highly knowledgeable customer service team. They are ready to answer all your questions and help you along the way. We can be reached via e-mail, live chat and telephone.