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Knee Osteoarthritis Stretches & Exercises for Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
5-minute workout video. Stretching, Low Impact, Rehabilitation / Treatment Support. targeting Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of stretches and exercises specifically designed for individuals with knee osteoarthritis, focusing on strengthening and improving flexibility in the knee joint.
🏃 Guide
This video is designed for individuals suffering from knee osteoarthritis, providing targeted stretches and exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Quad Set
Straighten your leg with your knee straight and push your knee down into the ground while activating your quad muscle. Hold for 3-5 seconds and repeat 10 times.
2
Heel Slide
Lie down with your good knee propped up. Slide your heel towards your body as far as comfortable, feeling a stretch in the knee. Repeat 10 times.
3
Bridge
Lift your bottom off the ground slowly, segment by segment, and then lower back down in the same manner. Repeat 10 times.
4
Straight Leg Raise
Keep your leg straight and toes pulled up while slowly raising your leg to the height of your bent knee. Control the movement and repeat 10 times.
5
Hamstring Curl
While lying on your stomach, bend your knee bringing your foot towards your bottom, keeping your upper leg flat on the ground. Repeat 10 times.
6
Ball Squeeze
Place a ball or pillow between your knees and squeeze for 3-5 seconds. Relax and repeat 10 times.
7
Controlled Step Up
Step up onto a low step slowly, counting to three on the way up and down. Repeat 5-10 times.
Safety Notes
Consult a healthcare provider before starting if you have severe knee pain or other related conditions.
Duration: 5m 39s
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
StretchingLow ImpactRehabilitation / Treatment Support
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#5 min#quick#short#Stretching#Low Impact#Rehabilitation / Treatment Support#beginner#None#Legs#low