10 Best Knee Arthritis Exercises for Pain Relief - Ask Doctor Jo

These knee arthritis exercises help the knees become stronger which can help with knee arthritis pain. They might be hard or painful in the beginning, but the stronger you get, the less pain you should have. Purchase an MD moisture wicking t-shirt here: https://amzn.to/32Jr6R8 (affiliate link)

The first exercise is a quad set. This helps strengthen the quadriceps muscles in an isometric way. Next is a bridge. Bridging helps strengthen the hamstrings, glutes, and low back. Then you have hip abduction and hip adduction that work the outer and inner muscles.

Straight leg raises (SLR) and clamshell exercises are often thought more of hip exercises, but they are great for the knee as well.

Now sitting in a chair, you will do hip flexion and knee extension or long arch quads (LAQ). These are also easy to do if you work at a desk all day.

Finally, standing up, you have heel/toe raises and mini squats. These will not only help with knee arthritis pain, but they will also help with balance and gait.

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