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Knee Arthritis Stretches and Exercises for Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Stretching, Low Impact. targeting Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a series of stretches and exercises targeting the calf, hamstring, and quad muscles to alleviate knee arthritis pain and improve strength and flexibility.
🏃 Guide
This video is designed for individuals suffering from knee arthritis, providing effective stretches and exercises to alleviate pain and improve mobility.
Benefits
Improved flexibility and range of motion
Enhanced muscle strength around the knee joint
Step-by-Step Guide
1
Calf Stretch
Sit with legs extended, use a strap to pull the ball of your foot towards you, feeling a stretch in your calf. Hold for 30 seconds, repeat three times.
2
Hamstring Stretch
Keep one leg straight, bend at the hips while keeping your back straight, and pull your toes towards you. Hold for 30 seconds, repeat three times.
3
Quad Stretch
Lie on your stomach, use a strap around your ankle, and pull your foot towards your bottom. Hold for 30 seconds, repeat three times.
4
Quad Set
Sit with one leg extended, squeeze the quad muscle to push the knee down, hold for 5-10 seconds, repeat 10 times.
5
Short Arc Quad
Prop your knee on a roll, lift your foot until straight, and lower it slowly. Repeat 10 times.
6
Long Arc Quad
While seated, kick your leg straight out, hold for a moment, and lower it slowly. Repeat 10 times.
7
Standing Hamstring Curl
Stand and bend your knee to kick your bottom, keeping your leg straight. Repeat 10 times.
8
Calf Raises
Stand with feet shoulder-width apart, rise onto your toes, and lower back down. Repeat 10 times.
Safety Notes
Consult a healthcare provider before starting if you have severe knee pain or other underlying conditions.
Duration: 7m 49s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Legs
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#7 min#quick#short#Stretching#Low Impact#beginner#None#Chair#Legs#low