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At-home Exercises for Knee Arthritis Relief
Precision Movement•Processed: Mar 03, 2026
19-minute workout video. Low Impact, Floor Exercise. targeting Legs, Hips. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:This video outlines a series of beginner and intermediate exercises aimed at reducing knee arthritis pain, focusing on muscle activation and joint mobility.
🏃 Guide
This video is designed for individuals suffering from knee arthritis and pain. It provides effective at-home exercises to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Active Self Myofascial Release for Plantar Fascia
Place a lacrosse ball under your foot, applying pressure while rolling it to improve pliability and activate foot muscles.
2
Extended Knee Ankle Plantarflexion/Dorsiflexion
Sit with a straight leg, alternate between pulling toes up and pushing down, activating the quads and calves.
3
Seated Tibial Rotation
Sit with knees at 90 degrees, rotate heels in and out to activate hamstrings and improve tibial rotation.
4
Hip Extension/Knee Flexion Dissociation
Stand and lift your foot forward, then extend your hip while flexing your knee to activate glutes and hamstrings.
5
Slumpy Psoas Activation
Sit slumped, press knee into hand to activate the psoas, then sit upright while maintaining activation.
6
Seated 4-Way MTP Slide
Slide foot forward, backward, and side to side while maintaining metatarsal pressure to strengthen foot muscles.
7
Standing Glute Activation
Stand and squeeze glutes while maintaining knee and foot alignment to promote proper lower body mechanics.
8
Standing Tibial Rotation
Flex knee and rotate heel in and out to strengthen hamstrings and improve tibial rotation.
9
Active Self Myofascial Release for Quads
Use a foam roller or massage ball to release tension in the quadriceps.
Safety Notes
Consult a healthcare provider before starting if you have severe knee pain or other related conditions.
Duration: 19m 42s
Difficulty: Hard
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Legs💪 Hips
Category
Low ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#19 min#medium length#Low Impact#Floor Exercise#beginner/intermediate#None#Legs#Hips#low