The Best Strength Exercises For Arthritic Knee
The Best Exercises For Arthritic Knees
Osteoarthritis in your knees is cause by too much ‘wear and tear’ on the knee joint itself. Which is why improving movement and building strength is the BEST thing you can do to treat arthritic knees. With that being said, it’s important that the exercises you choose target the right areas and don’t aggravate your knee pain. The following 6 exercises are some of the best strength exercises for arthritic knees.
The Glute Bridge
Weakness in your glutes is a primary contributor to knee pain and arthritis in adults. This is because most of the movement at the knee is controlled by the muscles at your hip. The glute bridge is an effective way to target your glutes while putting minimal stress on the knee joint itself.
Learn How To Perform The Perfect Glute Bridge
The Clamshell
Your Glute Med is another part of your glute complex. This muscle is located on the side of your hip and controls a lot of the side to side movement of your knee when standing on one leg. Weakness in the glute med can lead to increase wear and tear on the knee joint itself. The Clamshell is a great exercise to target this muscle group while placing no impact on the knee joint itself.
Find More Glute Med Exercises Here
Toe Taps
Toe Taps are a great beginner exercise to build single leg strength, improve balance, and further target your glute med muscle group. The key to this exercise is maintaining balance on yoru stance leg. Be sure to perform slow and controlled.
The Single Leg Step Up
The Single Leg Step Up helps to build single leg strength and knee stability making it a great exercise for arthritic knees. Start with a low step if dealing with significant pain or soreness. Increase height of the step or add weight (by holding onto dumbells) to easily progress this exercise.
The Banded Hip Hinge
Movement patterns are one of the most important (and most neglected) aspects of or treating arthritic knees. Learning how to coordinate movements in our daily life helps to limit impact at the knee for less knee arthritis. The Banded Hip Hinge is a great exercise to improve the ‘hip hinge’ movement pattern while strengthening your glutes and hamstrings.
Learn More About The Importance Of Movement Patterns In Solving Joint Pain
The Box Squat
Believe it or not, the squat is a GREAT movement for arthritic knees. With that being said, it’s important that the movement is done correct and in control to avoid aggravating your knee pain. The Box Squat is a great way to introduce the squat in a safer environment. Placing a box or chair behind you allows you to practice sending your hips back and getting your hips to parrallel which help limit impact at the knee.
Find 10 Squat Variations Here
The best exercises for arthritic knees help to limit impact at the knee joint for less wear and tear. For a full routine, perform each of the previous siv exercises for 1 minute (each side).
Learn More About How To Perform Each Exercise With Dr. Baird At The Video Below
For the last 12 years I’ve been helping adults build the strength and confidence to live active, healthy, and happy lives. My free program ‘Solving Pain With Strength’ gives you a step-by-step, approachable way to build strength without stressing your joints. Download it below and get started feeling better today.
