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Exercises for Knee Osteoarthritis Relief and Strengthening
Physio-logical•Processed: Mar 03, 2026
4-minute workout video. Strength, Low Impact. targeting Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout focuses on strengthening muscles around the knee joint to alleviate pain associated with osteoarthritis, featuring four specific exercises aimed at improving flexibility and muscle strength.
🏃 Guide
This video is for individuals suffering from knee osteoarthritis, providing exercises that alleviate pain and improve joint function.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Knee Flexion
Sit with your back supported, slide your heel up the bed, and bend your knee as far as comfortable. Hold for five seconds, then lower. You should feel a gentle stretch in your knee. Avoid sharp pain.
2
Quad Sets
Place a rolled towel under your knee, push your knee down into the towel, and lift your heel. Hold for five seconds, then lower. You should feel your thigh muscle engaging. Repeat ten times.
3
Knee Extension
Sit tall and straighten your leg. Hold for five seconds, then lower. You should feel your quadriceps working. Repeat until tired.
4
Quadriceps Stretch
Stand tall, bend your knee, and grab your foot, keeping knees together. Hold for 30 seconds. You should feel a stretch in your thigh.
Safety Notes
Consult your GP before starting these exercises. Avoid sharp pain during movements.
Duration: 4m 8s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Legs
Category
StrengthLow Impact
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathChair modifications available
Tags
#4 min#quick#short#Strength#Low Impact#beginner#None#Legs#low