Knee-friendly physical therapy exercises for those managing arthritis

When you suffer arthritis-related knee pain, even the most mundane tasks can ring the body’s alarm. Things you once gave no thought to, such as walking, bending over, or standing for long periods, trigger bouts of distress and pain.  

Most people find that, without proper intervention, these ailments do not resolve themselves. As a matter of fact, research indicates that nearly 25% of Americans deal with chronic knee pain that not only limits mobility but also reduces their overall quality of life. 

Luckily, ongoing knee pain doesn’t have to remain a staple of your daily existence. Physical therapy exercises for knee arthritis afford solutions to help you reduce pain, boost strength and restore joint function. At REPAIR SI, our team creates customized care plans to help you move with confidence again. 

Symptoms that commonly accompany knee pain from arthritis

• A tight feeling in the knee joint, which limits mobility
• Swollen knees
• Instability when walking from place to place
• Feeling that the knees may give out
• Weird sounds, such as popping or clicking, occur when manipulating the knee joint
• A feeling of warmth or reddish color in the knees

If any of the above signs sound familiar, consider seeking the help of a licensed physical therapist. They can help you determine the likely reason behind your ailment as well as guide you toward the physical therapy options most suited to your needs.

Common types of arthritis that affect the knee

• Osteoarthritis

Osteoarthritis is the most common form of arthritis. It’s caused by wear and tear of the cartilage that cushions the knee joint. It leads to pain, stiffness and reduced mobility. 

• Rheumatoid arthritis (RA)

RA is an autoimmune condition where the body’s immune system attacks the knee joint lining, causing inflammation, swelling and joint damage. 

• Post-traumatic arthritis (PTA) 

PTA develops after an injury to the knee, such as a fracture or ligament tear, often leading to cartilage damage and arthritis symptoms over time. 

Exercises to support the health of arthritic knees

Early intervention with physical therapy exercises for knee arthritis can help reduce pain, improve joint function and slow down the progression of these conditions.

When it comes to incorporating exercises for boosting arthritic knee health, you have a few options. Here at REPAIR SI, we typically suggest starting out with low-impact exercises. The aim should be to strengthen the muscles that support the knee joints and increase mobility without adding undue stress. Below you’ll find a list of great movements to incorporate into your routine. For best results, consider implementing these practices as part of a larger physical therapy plan.  

• Seated leg extensions

• Sit down with your feet flat on the floor.
• Slowly straighten one of your legs so that it’s elevated and keep it straight for 3-5 seconds, before you lower your foot back to the floor.
• Repeat 10-15 times per leg.

• Heel slides

• Lie down on the ground with your knees bent and feet flat on the floor.
• Slowly slide one heel toward your buttocks.
• Return that foot to the starting position.
• Perform 10 reps on each leg.

• Straight leg raises

• Lie on the floor or a bed with one leg straight and the other bent, with its foot flat.
• Raise the straight leg slowly into the air as high as you can.
• Hold for 3-5 seconds, then lower it slowly back down.
• Do 10 reps per leg.

These physical therapy exercises are great solutions for dealing with knee arthritis and can reduce joint stiffness, build knee muscle strength and support overall mobility. 

Say hello to personalized care for knee arthritis pain at REPAIR SI

At REPAIR SI, we know that no two cases of arthritis-related knee pain are exactly alike. We provide personalized physical therapy plans for knee arthritis that may include: 

• Physical therapy exercises 
• Dry needling 
• Joint mobilization 
• Myofascial release

Our team of licensed physical therapists is passionate about guiding you through every step, helping you regain function and get back to the activities you love. 

Contact our team today for more information about how we can treat knee arthritis symptoms or to schedule an initial appointment.