Knee Osteoarthritis Exercises

Exercises


 

Hip Flexion (theraband)

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Flexion (theraband) 2-4 sets of 8-15 repetitions on each leg.  Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly raise your leg forward to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can increase the resistance with other therabands or ankle weights.

Lying on your back, bend one knee to 90 degrees and keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.

Hip Extension (theraband)

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Extension (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly extend your leg backwards behind you to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line and you are not moving excessively through the low back. To make things more difficult, you can choose not to hold on to the chair for support.

You can increase the resistance with other therabands or ankle weights.


Hip Abduction

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Abduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg away from your body to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can increase the resistance with other therabands or ankle weights.

Lying on your side, bend the bottom leg to 90 degrees in front of your body.  Keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.

Hip Adduction

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Adduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg across your body to about 20 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can increase the resistance with other therabands or ankle weights.

Lying on your side, bend the top leg to 90 degrees in front of your body and rest your foot in front of the other knee.  Keep the bottom leg straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.

Squat

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Squat 2-4 sets of 8-15 repetitions. Exercises should be performed 4-6x/week. Stand in front of a chair securely placed on the ground.  Stand with your feet firmly planted shoulder width apart, with your feet facing very slightly outwards.  Extend your arms outwards in front of your body for balance.  Very slowly lower your body down, hinging at the hips and knees until you feel discomfort or lack of balance then return to your starting position.  Your feet should remain planted, your knees should never extend in front of your toes or collapse inwards, and you should feel your buttocks being pushed back as far as you can. To make things more difficult, remove the chair and go into a full low squat.  You can also hold weights (such as a dumbbell in a goblet position) for added difficulty.  To make things easier, try slowly squatting and lowering yourself into a chair, without using your arms to support yourself. Hold your arms outwards in front of your body for balance. You can use your hands to help get up from the chair.

Hip Bridge

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Bridge 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Lie on your back with your hips and knees bent to 90 degrees and both feet planted firmly on the ground.  Slowly raise your buttocks off of the ground, trying to make a straight line from your knees to your shoulders.  Hold this position for 5-10 seconds, then slowly come back down to starting position.  Be sure that your knees, hips, and shoulders remain in a straight line. For added difficulty, perform this exercise with one leg straightened in front of your body.  You can also carry a weight at your hips.