By: Gianna Picard
Most people, as they age, are affected by joint arthritis, and it presents as pain, swelling, and stiffness. Living with knee arthritis can be challenging, but staying active is key to managing the condition—movement helps maintain joint flexibility, reduce stiffness, and alleviate pain, ultimately improving your quality of life. Dr. Jonathan Shaw, a local hip and knee orthopedic surgeon at the Palm Beach Orthopaedic Institute, is sharing four suggested exercises and stretches specifically designed to help those battling knee arthritis. These simple yet effective movements are aimed at strengthening the muscles around the knee, improving flexibility, and reducing pain, all while promoting better joint function and mobility.
- Quadriceps Set (Exercise)
This exercise targets the front of the thigh, above the knee, which is better known as the quadriceps. Strengthening the quadriceps helps to support and stabilize the knee joint, reducing strain and improving joint function, which can help alleviate pain from stiff joints.
How to perform:
- Sit on the floor with your leg stretched straight in front of you.
- Tighten your thigh muscles by pushing the back of your knee down toward the ground.
- Hold this position for 5 to 10 seconds, then relax.
- Recommendation: repeat 10 to 15 times on each leg.
- Straight Leg Raise (Exercise)
Straight Leg Raises are an exercise that targets the quadriceps and hip flexors. This motion strengthens the muscles around the knee and improves knee stability, reducing discomfort and promoting better joint mobility.
How to perform:
- Lie down on your back with one leg sticking out straight and the other bent with your foot on the ground.
- Slowly lift the straight leg upward about 6 to 12 inches, keeping it straight.
- Hold this position for 5 to 10 seconds, then lower the leg back down.
- Repeat 10 to 15 times for each leg.
Dr. Shaw highly suggests that if sharp pain is experienced at any point during the movement, stop immediately and seek medical attention to avoid further damage to the joint.
- Hamstring Stretch
Other than low-impact exercises, stretching is also recommended for those experiencing knee arthritis. Hamstring stretches target the back of the thigh, which is known as the hamstring muscle. By stretching the hamstrings the correct way, a release of tightness will be felt in the back of the leg. This will overall improve flexibility and reduce strain on the knee joint.
How to perform:
- Sit on the ground and stick one leg out straight and the other leg bent, foot placed flat on the floor.
- Slowly lean forward at the hips, reaching toward the toes, keeping the leg straight.
- Hold the stretch for 20 to 30 seconds, then relax.
- Repeat 2 to 3 times for each leg.
Dr. Shaw stresses the importance of knowing your limits. To avoid overstretching, it's recommended that you stop if pain occurs during the action. “If pain, swelling, or difficulty moving your knee is experienced after physical activities, it’s important to address the issue early,” said Dr. Jonathan Shaw, Hip and Knee Surgeon at the Palm Beach Orthopaedic Institute. “These symptoms may be an indicator of a strain, sprain, or even a more serious injury like a tear or fracture, which those with arthritis are at higher risk for. I strongly recommend seeing an orthopedic specialist if symptoms persist, as prompt treatment can prevent further damage and improve recovery outcomes.”
- Calf Stretch
Calf stretches focus specifically on the lower leg. These particular stretches can alleviate tension in the lower leg, reducing pressure on the knee. Overall, calf raises will promote the leg’s mobility and make it easier to perform daily tasks.
How to perform:
- Stand facing the wall, with your hands placed on the wall at shoulder height.
- Step one foot back, keeping both feet flat on the floor.
- Gently press your back heel into the ground while bending your front knee slightly.
- Hold the stretch for 20 to 30 seconds, then switch legs.
- Repeat this 2 to 3 times on each leg
Dr. Shaw encourages those with arthritis to implement exercises and stretches in their daily routines to avoid flare-ups of aches and pains. Staying active will help keep the knee joint moving, improve strength, and reduce pain, allowing you to ease some of the side effects of arthritis.
By following these key tips and listening to your body, taking Dr. Shaw’s advice can help those who experience knee arthritis enjoy their time performing daily activities, while minimizing the risk of severe knee injuries. Ultimately, stretching and exercising can positively impact joint health!
To learn more about Dr. Shaw and the Palm Beach Orthopaedic Institute, visit https://www.pboi.com/jonathan-shaw.
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