​Effective Home Exercise For OSTEOARTHRITIS
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General Healthy Living Fitness

​Effective Home Exercise For OSTEOARTHRITIS

Kalpana D  Views: 3484  4 min read


Arthritis is inflammation of one or more joints. Osteoarthritis is common form of arthritis. Osteoarthritis is degenerative, non-inflammatory joint disease characterized by destruction of cartilage and formation of new bone.  


Factors that may increase your risk of osteoarthritis include:

  • Age more than 40 yrs.

  • Female

  • Hereditary condition

  • Previous joint injuries

  • Obesity

  • Diseases of the joints

  • Poor posture

  • Occupational stress and strain

  • A combination of above all factors


Osteoarthritis symptoms often develop slowly and worsen over time. Signs and symptoms of osteoarthritis include:

  • Pain. Joint may hurt during or after movement.

  • Tenderness. Joint may feel tender when you apply light pressure to it.

  • Stiffness. Joint stiffness may be most noticeable when you wake up in the morning or after a period of inactivity.

  • Loss of flexibility. May not be able to move your joint through its full range of motion.

  • Grating sensation. May hear or feel a grating sensation when you use the joint.

  • Bone spurs. Extra bits of bone, which feel like hard lumps, may form around the affected joint.


Best knee exercises may be the ones you can do at home or even during a break at the office. They are easy, effective, and convenient, and don’t require any special equipment. Do them slowly and gradually increase the number of repetitions as your muscles get stronger.


  • Quadriceps Strengthener

Related image


  1. Lay on your back.

  2. Place a rolled up towel or a small foam roller beneath the knee.

  3. Straighten the knee and hold the contraction for 5 seconds. Release.

  4. Repeat 10 times on each side. This will strengthen the quadriceps.


  • Hip Raise

Hip raises

  1. Lay on your back on the floor.

  2. Bend knees keeping feet on the floor.

  3. Heels should be close to the butt. Pushing off with the heels, lift the hips towards the ceiling and hold for 5–10 seconds.

  4. Release and repeat 10–20 times. This will strengthen the hamstring muscles which supports your knees.




  • Leg raise (lying)

Woman doing yoga asana Uttanpadasana - lying down straight leg raise pose posture isolated on white background

  1. Lie flat on your back on the floor or bed with your arms at your sides, toes up.

  2. Keep your leg straight while tightening your leg muscles, and slowly lift it several inches.

  3. Tighten your stomach muscles to push your lower back down.

  4. Hold and count to 5, then lower your leg as slowly as possible.

  5. Repeat, then switch to the other leg.

Exercise tip: Start with one set of four for each leg.


Fitness woman stretching hamstring while lying on floor

  1. Lie on the floor or bed with both legs bent.

  2. Slowly lift one leg, still bent, and bring your knee back toward your chest.

  3. Link your hands behind your thigh, not your knee, and straighten your leg.

  4. Pull your straight leg back toward your head until you feel the stretch.

  5. Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor.

Exercise tip: Perform the stretch 1 time on each leg.

  • Half-squat

Muscular half naked man showing a squat exercise, side view, step by step.  Full length studio shot isolated on white.

  1. Stand with your feet shoulder-distance apart and stretch your arms out in front of you.

  2. Slowly bend your knees until you’re in a half-sitting position. Hold on to a chair for balance, if necessary.

  3. Keep your back straight and chest lifted — don’t lean forward.

  4. With your feet flat on the floor, hold the position for 5 seconds, then slowly stand back up.

There should be no pain while performing this exercise.

Exercise tip: Do 10 repetitions, and slowly work up to three sets of 10.

  • Straight Leg Raise

This exercise also helps to strengthen the quadriceps muscle.

Woman doing yoga asana Uttanpadasana - lying down straight leg raise pose posture isolated on white background

  1. Lie on your back with the leg you want to exercise straight.

  2. The other knee should be bent to support your lower back.

  3. Tighten the muscle on the top of your thigh and lift to the level of your other knee. Slowly lower.

Exercise tips :  Perform 3 sets of 10 repetitions, 1 time daily.

Things a person with osteoarthritis should avoid;

  • Kneeling

  • Using Indian toilet

  • Jogging and long walks

  • Unnecessary bending, standing and walking.

  • Unsupported climbing, getting up, etc.

  • Carrying heavy weights

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