How to Strengthen Knees with Arthritis

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1Conditioning Your Knees with Cardio

2Doing Resistance Training

3Exercising Safely

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Tips and Warnings

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Dealing with arthritis in your knees can be painful and frustrating. Fortunately, there are simple ways to strengthen your knees and get some relief. Exercising your legs can improve your mobility and may help relieve some of your arthritis pain. To condition your knees, do cardio exercises daily and resistance exercises 2-3 times a week. However, make sure you’re doing your exercises safely, including getting approval from your doctor.

Steps

Part 1

Part 1 of 3:

Conditioning Your Knees with Cardio

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   Stick to low-impact cardio to avoid overworking your knee. Moderate exercise is all you need to stay healthy, so don’t push yourself too hard. If you feel any pain in your knees, reduce the intensity of your exercise. Don’t risk injuring yourself.

   • Listen to your body. If something feels wrong, then it probably is.
   • Ask your doctor what types of cardio they recommend for you.

   Tip: You need 150 minutes of moderate cardio exercise each week to maintain good health. You can break up the minutes however you like, but 30 minutes a day for at least 5 days a week is a great option.
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   Do 30 minutes a day of moderate cardio exercise for good mobility. Daily cardio exercise keeps your body healthy, including your knees. If exercising for 30 minutes straight is too hard, it’s okay to break it up into 10-minute blocks. For instance, you might try exercises like the following:

   • Walk around your neighborhood
   • Swim laps
   • Do water aerobics
   • Use an elliptical
   • Do light cycling
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   Warm up with 5-10 minutes of cardio before you do resistance exercises. Walk, cycle, or do low-impact aerobics to warm up your body before you do your strengthening workout. This will help you protect your body from injury or overwork.

   • It’s normal for your body to be stiff before your workout, but your warmup routine can help you loosen up.
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Part 2

Part 2 of 3:

Doing Resistance Training

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   Trace the alphabet with your toe to strengthen and stabilize your knee. Lie back on an exercise mat with one leg bent at the knee. Lift your other leg into the air, then slowly trace the letters of the alphabet. Keep your back and shoulders resting on the mat. Then, switch legs and repeat the exercise on the other side.

   • Repeat this exercise 5 times or as many times as you can before your knees get tired.
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   Perform standing kickbacks to work your hamstrings. Stand up straight behind a chair, holding onto it for support. Bend one leg backward, lifting your heel off the floor and raising it toward your buttocks. Hold for 3-5 seconds, then slowly lower your leg back down to the floor. Repeat the exercise 10-25 times, then switch sides.

   • Do 2-3 sets of kickbacks.
   • Make sure your back stays straight as you do the exercise.
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   Do straight leg lifts to work your quads. Lie back on your exercise mat, with one leg bent. Straighten your other leg out in front of you. Tighten the thigh muscles in your straight leg and lift it about 1 foot (0.30 m) off the mat. Hold your leg in the air for 3-5 seconds, then lower your leg back to the mat to complete one rep. Repeat the exercise for 15-20 reps, then switch sides.

   • If you feel strong enough, you can do 2-3 sets of this exercise.

   Variation: As an alternative, do your leg lifts to the side. Stand with your legs together, holding onto a chair or the wall for stability. Then, slowly lift one leg out to the side, hold for 3-5 seconds, then lower your leg to the floor. Do 2-3 sets of 15-20 reps.
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   Perform single leg dips to work your quads and glutes. Stand between 2 chairs, holding onto them for stability. Then, lift one leg slightly off the floor, supporting all of your weight with the opposite leg. Pushing through the heel of your supporting leg, slowly bend at your knee, lowering your body about 3 inches (7.6 cm). Hold yourself in place for 3-5 seconds, then slowly rise. Repeat the exercise for 15-20 reps, then switch sides.

   • If your leg feels strong enough, you can do 2-3 sets of single leg dips.
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   Do hamstring curls to strengthen your hamstrings. Stand behind a chair, holding onto it with both hands for stability. Transfer your weight onto one leg, lifting the other behind you. Slowly pull your heel up toward your buttocks, then hold it for 3-5 seconds. Lower your leg back down to the floor, then repeat for 15-20 reps before switching sides.

   • Try to do 2-3 sets of hamstring curls.
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   Perform wall squats to work your quads. Stand up straight with the back of your body pressed against a wall. Then, step your feet out about 2 feet (0.61 m), keeping your shoulders, back, and hips against the wall. Slowly squat down, lowering your body until you’re nearly in a sitting position. Hold for 5-10 seconds, then slowly rise back to your starting position. Repeat for 15-20 reps.

   • Do 2-3 sets of wall squats, if you can.
   • As you get stronger, you can also hold your squats for longer.
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   Do inner leg lifts to work your thighs, hips, and buttocks. Stand beside a chair, holding onto it for support. Transfer your weight onto one leg and lift the other slightly off the floor. Then, tighten the muscles in your lifted leg and pull it slightly up and across your body. Hold the exercise for 3-5 seconds, then return to start. Repeat the exercise 15-20 times on each side, then switch legs.

   • Do 2-3 sets on each side.
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   Use step ups to work your quads, hips, and glutes. Stand beside a 6 in (15 cm) platform or stool. Step up onto the platform with the foot closest to it, lifting your other foot off the floor. Hold your foot in the air for 3-5 seconds, then slowly lower your foot back down to the floor. Step off the platform, then repeat the exercise 15-20 times before switching sides.

   • Try to do 2-3 sets of the exercise on each side.
   • Don’t lock your knees.
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   Do your resistance training exercises 2-3 times a week. Your body needs time to repair itself after a resistance workout, so take rest days. When you first get started, you just need 2 days of resistance training a week to see improvements in your body. As you get used to the exercises, increase your workouts to 3 days a week.

   • For example, you might do your resistance training workout on Monday and Thursday at first. When you're ready to increase to 3 days a week, you might switch to Monday, Wednesday, and Friday.
   • Make sure you rest each muscle group for at least a day between resistance workouts.
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Part 3

Part 3 of 3:

Exercising Safely

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   Talk to your doctor before beginning an exercise program. Your doctor can tell you if you’re healthy enough for exercise, as well as which exercises are safe for you to do. Although exercise can help you improve the condition of your knee, pushing your body too hard can make your condition worse. Always follow your doctor’s advice.

   • Your doctor may recommend that you work with a physical therapist to learn a safe, effective workout for your body. If so, they’ll refer you to a physical therapist who knows how to treat arthritis in your knees.
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   Work with a physical therapist to learn how to do your exercises safely. A physical therapist will show you which exercises are best for your body, and they’ll teach you how to do them safely. When you’re doing resistance training, form is very important, so having an expert there to guide you helps you do the exercises safely.

   • Your physical therapist will tell you how and when to do the exercises on your own.
   • Your insurance plan may pay for sessions with a physical therapist, so check your benefits.
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   Relieve pain before your exercises by applying heat for 20 minutes. Use a heat wrap, hot water bottle, or heating pad. Make sure it’s warm, not hot. Place the heat over your knee for up to 20 minutes to sooth the joint and reduce any pain you may be feeling. This will make it easier to do your exercises.

   • It’s best to put a piece of fabric between your knee and the heat source to protect your skin. For example, you might wrap a hot water bottle in a towel.
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   Apply ice for 20 minutes if you have pain or swelling after your exercises. Fill an ice pack or plastic storage bag with ice, then wrap it in a towel. Place the ice over your knee for up to 20 minutes. Check the skin beneath the ice bag every few minutes to make sure it doesn’t get too cold.

   • You don’t need to apply ice if your knee isn’t bothering you. However, it’s best to use the ice if you notice any swelling.
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   Lose weight if necessary to reduce strain on your knees. Carrying excess weight can put pressure on your knees, making arthritis symptoms worse. Talk to your doctor about whether your current weight is healthy for you, and work with them to develop good strategies for maintaining or achieving a healthy weight.

   • For most people, the best way to lose weight is through a combination of exercise and diet changes.
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   Incorporate anti-inflammatory foods into your diet. In addition to getting healthy levels of physical activity, you can also eat foods that reduce inflammation and help protect your joints. Some good options include fatty fish (such as tuna, salmon, and mackerel), olive oil, seeds and nuts, fruit, leafy green vegetables, and green tea. Your doctor may also recommend supplements to soothe inflammation and support your joint health, such as:

   • SAM-e
   • Indian frankincense extract
   • Turmeric
   • Avocado-soybean unsaponifiables (ASU)
   • Ginger extract
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Tips

• Start slowly and give your knees time to get stronger. Don’t push yourself too hard, as you could cause an injury.
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• Joining a support group for people with arthritis can be a great way to stay motivated and connect with other people struggling with similar issues.
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Warnings

• If you feel pain during an exercise, stop doing the exercise and talk to your doctor. It’s normal to feel discomfort, but you shouldn’t feel pain.
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