Exercises for knee osteoarthritis

Joints need movement: This interaction ensures that the joint structures are adequately supplied with nutrients. Especially in cases of osteoarthritis, it is important to keep the body and joints moving to maintain mobility and strengthen the muscles. With this exercise program, you support the treatment of knee osteoarthritis.

Man training in the gym with the smartfit OA by medi

Exercises for home for knee osteoarthritis

Strong muscles ensure a stable knee joint. As part of therapy for  knee osteoarthritis (gonarthrosis), specific exercises can strengthen the muscles, promote blood circulation, and improve mobility. This can help slow the progression of knee osteoarthritis.

You can perform the exercises at different levels of difficulty depending on your mobility, pain, and overall condition. The difficulty level and repetitions can also be adjusted during the course of therapy. Please consult your doctor beforehand.

Go to the right exercises:

Flexing the ankle

Goal: Flexing the ankle

Starting position:

Stand with both legs on a step or a stepping board.
Place one leg forwards on the step and distribute your weight on both legs.
Both knees are slightly bent.

Excercise:

Now slowly shift your weight to the front leg and bend your knee.
Then return to the starting position.

2 sets x 10 repetitions per leg

Easy variation:

For the easy version, perform the exercise sitting on a chair.
Sit on the front edge of a chair and place both legs hip-width apart on the floor.
Bend and stretch one leg by pushing the foot back and forth on the floor.

Advanced variation:

For the advanced version, perform the movement as far forwards as possible.

Squats

Goal: Strengthening the leg muscles with variations

Starting position:

Stand with your feet hip-width apart.

Exercise:

Now bend both legs and lower your buttocks towards the floor. Then return to the starting position.

3 sets x 10 repetitions

Easy variation:

For the easy version, make sure that you do not push your knees forwards beyond the tips of your toes.

Advanced variation:

For the advanced version, perform the movement as low as possible.

Lunge forwards

Goal: Strengthening the leg muscles with variations

Starting position:

Stand with your feet hip-width apart.
Take a large step forwards with one leg.

Exercise:

Slowly shift your centre of gravity to your front leg and drop your back knee towards the floor.
Then return to the starting position.

2 sets x 10 repetitions per leg

Easy variation:

For the easy version, only take a small step forwards.

Advanced variation:

For the advanced version, make the lunge bigger.
Bend both knees to approx. 90° and drop the back knee almost towards the floor.

One-legged stand

Goal: Coordination and strengthening of the leg and foot muscles with variations

Starting position:

Stand with your feet hip-width apart and shift your weight onto one leg.
The supporting leg is slightly bent.

Exercise:

Lift the other leg off the floor and slowly swing back and forth.

2 sets x 10 repetitions per leg

Easy variation:

For the easy version, lift one leg off the floor and hold the position.

Advanced variation:

During the exercise, tap the toes of your swinging leg forwards and backwards as far as possible during the advanced version.

Abductors

Goal: Strengthening the outer leg muscles with variations

Starting position:

Lie on your side on a mat.
Your hips are extended and your knees are bent at 90°.

Exercise:

Support yourself on the forearm and lift your hips off the floor.
Make sure you have a straight line from your shoulders to your knees.
Now raise and lower the top leg.

2 sets x 10 repetitions per leg

Easy variation:

For the easy version, lie on your side on the floor with your legs stretched out.
Raise the top leg and slowly lower it back on the lower, outstretched leg.

Advanced variation:

For the advanced version, perform the exercise with your legs stretched out.

Quadriceps in lateral position

Goal: Stretching the front of the thigh

Starting position:

Bend your upper leg and grasp your foot with your hand.
Move your heel towards your buttocks until you feel a stretch in your front thigh muscles.

Exercise:

Bend your upper leg and grasp your foot with your hand.
Move your heel towards your buttocks until you feel a stretch in your front thigh muscles.

33 sets x 45 seconds per leg

Ischios in supine position

Goal: Stretching the back of the thigh with variations

Starting position:

Lie on your back on a mat with both legs stretched out on the floor.

Exercise:

Lift one leg and grasp it with both hands at the back of the knee or the back of the thigh.
Slowly pull the leg towards your upper body whilst keeping your leg straight.

3 sets x 45 seconds per leg

Easy variation: