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Knee Arthritis Exercises for Pain Relief and Strengthening
AskDoctorJo•Processed: Mar 03, 2026
13-minute workout video. Strength, Low Impact, Floor Exercise. targeting Legs, Glutes. low intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes ten specific exercises targeting knee strength and pain relief, with clear instructions and modifications for safety.
🏃 Guide
This video is designed for individuals suffering from knee arthritis, providing effective exercises to alleviate pain and strengthen the knee joint.
Benefits
Pain Relief
Muscle Strength
Step-by-Step Guide
1
Quad Set
Press the knee down into a rolled towel or the floor to activate the quadriceps. You should feel the muscle contract. Hold for 3-5 seconds, then relax.
2
Bridge
Lie on your back with knees bent and feet hip-width apart. Lift hips while driving knees forward. You should feel activation in the glutes and hamstrings.
3
Hip Abduction
With a resistance band above your knees, slowly roll knees outward. Control the movement back in. You should feel the outer thigh muscles working.
4
Hip Adduction
Squeeze a pillow or ball between your knees for 3-5 seconds, then relax. You should feel the inner thigh muscles engaging.
5
Straight Leg Raise
Lift one leg straight up to the height of the opposite knee, keeping the other leg down. You should feel the quadriceps working.
6
Clamshell
Lie on your side with knees bent. Lift the top knee while keeping your feet together. You should feel the glute muscles working.
7
Hip Flexion
While seated, lift one knee towards the ceiling. You should feel the hip flexors and quadriceps engaging.
8
Knee Extension
Extend one leg straight out while seated, pulling toes back. You should feel the quadriceps contracting.
9
Heel Toe Raises
Stand and alternately lift heels and toes. You should feel the calf muscles working.
10
Mini Squats
With feet shoulder-width apart, lower into a squat while keeping weight on heels. You should feel the muscles around the knee and hips working.
Safety Notes
Avoid exercises if experiencing sharp pain. Consult a healthcare provider if unsure about starting an exercise program.
Duration: 13m 26s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefMuscle Strength
⚠️ Caution
Consult your doctor if you have: Rheumatoid Arthritis
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Legs💪 Glutes
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#13 min#medium length#Strength#Low Impact#Floor Exercise#beginner#None#Chair#Legs#Glutes#low