10 Exercises for Arthritis of the Knee


Have you wondered what it is to suffer from severe joint pain that involves hot swelling painful cracks on your joints? Well, this phenomenon is known as arthritis and the most commonly affected part of the body is the knee. It usually takes place among individuals aged 40 and 50 years and more interestingly, women are more prone to this condition.

Since the knee plays a vital role in helping an individual walk, this article will look into some natural ways that can keep you safe from arthritis. So how do you know that you have arthritis? Well, if you are facing symptoms such as severe joint pain, tenderness in joints, warmth, stiffness and fatigue be sure that you may be dealing with this dangerous condition. Now the question is how can you reduce pain in your knees.

Exercises for Arthritis of the Knee

Medically speaking, this is usually treated with anti-inflammatory medications that act as painkillers at the end of the day. However, there is a natural approach to this problem. Exercising and a healthy diet can prevent you from join pain to an extent and also ensures that you practice a healthy lifestyle.

Why is Exercise Important for Arthritis?

Since arthritis affects your joints and causes severe joint pain and swelling, regular exercising can relieve you from the pain to an extent that you can walk. Exercising will also help strengthen your muscles and reduce joint stiffness in your knees. Now you must be wondering what type of exercises you can do to avoid joint pain?

Well, simple exercises such as leg lifting, sitting and standing and lying down exercises can benefit you in many ways. Thus, exercise plays an important role in reducing pain and stiffness in your knees, if you are suffering from arthritis.

10 Exercises for Arthritis of the Knee

Regular exercise can help you fight joint pain, especially in the knee. This is a natural way that you can use to fight arthritis rather than relying on painkillers and medications that may affect you in the long run. Here are 10 simple exercises for arthritis of the knee that will ease the stiffness and help you beat joint pain.

1.  Leg Cross Sitting Exercise

Purpose How To Do
The leg cross exercise increases motion and range in your knees and strengthens the muscle that surrounds your knees. It targets your whole leg region and helps ease the pain and stiffness caused by arthritis. This also improves posture. Step 1: Cross your ankles and count 10-30 seconds.

Step 2: Switch sides and do 3 sets for a start.

Step 3: Repeat this with your legs outstretched.

2. Elliptical Exercise

Purpose How To Do
This exercise has numerous benefits from easing joint pain to cardio fitness. This exercise involves a machine similar to a bicycle that helps you accomplish various other exercises such as climbing, walking and running all in using this machine. It helps you keep your arms and legs fit thus decreasing joint pain. Step 1: Place your legs flat on the pedals.

Step 2: Start pedalling frontwards.

Step 3: Make sure that you pause until you’re sure that you want to pedal more.

3. Leg Lift Water Aerobic Exercise

Purpose How To Do
Swimming can benefit everyone irrespective of what age they are. This exercise helps people suffering from arthritis because it makes your joints feel comfortable and weightless. Water aerobic exercises benefit your body in multiple ways such as burning calories, muscle toning and easing joint pain. Step 1: Get into a pool

Step 2: Stand and lift one leg up and then down.

Step 3: Switch between right and left leg.


Step 4: Repeat this until you get tired.

4. Hamstrings Stretch Lying Down Exercise

Purpose How To Do
This exercise helps in developing body flexibility and improves the smooth motion of the knee. Step 1: Lie down and stretch your legs.

Step 2: Bend right knee and hold the back of your thigh with both your hands.

Step 3: Make sure that one leg faces the sky and the other outstretched.

Step 4: Repeat this on both legs.

5. Calm Lying Down Exercise

Purpose How To Do
This exercise relaxes your knees and reduces strain. This simple exercise makes you feel relaxed if you are suffering from severe joint pain. Step 1: Lie down and bend your knees and hips 90 degrees.

Step 2: Stretch your knees and again close it.

Step 3: Hold your legs for 3 seconds and do this for 25 times every day.

6. Kick-Backs Standing Exercise

Purpose How To Do
This standing exercise reduces stiffness in the knee and strengthens leg muscles. Step 1: First stand up straight.

Step 2: Lift one foot off the ground and bend your knee. (Your foot heel must touch your buttocks).

Step 3: Hold on in the same position for few 3 seconds and again do it.

Step 4: Repeat this exercise 25 times a day. 

7. Sitting and Standing Exercise

Purpose How To Do
This simple exercise improves knee movement including the overall strength of your leg. It also ensures smooth movement of your knee so that you do not develop joint pain when you get up after sitting for a long time. Step 1: Sit staring on a chair with your feet flat on the ground.

Step 2: Place your hands on the arms of the chair and get up slowly and then slowly go back and sit.

Step 3: Repeat this 10 times every day.

8. Leg Lift Standing Exercise

Purpose How To Do
This exercise improves stability, balance and strength in your knees. It also eases the pain and helps your joints move smoothly. Step 1: Stand against the wall.

Step 2: Raise your right leg onto the wall so that your toes touch the wall and your right leg must be one step back.

Step 3: Repeat the same with your right leg.

Step 4: Repeat this 20 times for each leg every day.

9. Quadriceps Stretch Lying Down Exercise

Purpose How To Do
This simple exercise improves joint flexibility and motion so that you feel free when you walk or go out for a jog. This exercise is suggested by most medical practitioners as it also brings in a calming effect on your joints. Step 1: Lie down flat facing the ground.

Step 2: Place your left hand on the ground and use your right hand to bend your right leg.

Step 3: Hold it for 5 seconds and do it alternatively on both sides.

10. Forward Knee Bend Exercise

Purpose How To Do
This exercise has numerous health benefits from keeping you calm to reducing depression. More importantly, it can ease the stress on your joints and help improve digestion. Step 1: Sit on the floor.

Step 2: Stretch your hands frontwards and bend to touch your toes with your knees slightly bent.

Step 3: Repeat this for 10 times every day.


In order to avoid arthritis naturally, there are simple exercises that you can practice every day. Simple exercises such as walking, jogging, stretching and swimming can do the job for you. Here are some frequently asked questions that will shed some light on some of the dangers associated with this condition and how it can turn out to be health danger for the one suffering from it.

  1. Is there a cure for arthritis? 

No. there is no cure for this condition. However, it is treated using  Nonsteroidal anti-inflammatory drugs (NSAID) and surgery in extreme cases.

  1. What causes arthritis?

Infection in the joints or any injury in the joint can naturally cause the breakdown of cartilage tissue. If you have a family history of arthritis, then you may be at risk of developing this disease.

  1. Can arthritis be spread? 

No. Arthritis is not contagious and does not spread from person to person and this because it is not caused by any virus, bacteria or fungus. Hereditary reasons or any sort of previous joint injury can trigger this condition.

  1. What food should you avoid eating?

Since arthritis is an inflammation of the joints, there are certain foods that can complicate this condition and make it seem worse. Here is a list of foods that you need to avoid.

  • Processed foods
  • Fried foods
  • Dairy products
  • Alcohol
  • Salty foods
  1. What are some simple ways to avoid arthritis?

Taking good care of your joints and regularly exercising will prevent you from further complications. Here are some simple tips that you can keep in mind

  • Be physically active
  • Maintaining good weight
  • Regular doctor check-ups
  • Regular arthritis exercises for the joint and knee.
  • Avoid caffeine
  • Exercise in warm water (Warm water therapy)
  • Walking
  • Cycling
  • Water aerobic exercises

You need to keep in mind that there is no cure for arthritis and as a result taking precautionary measures is of utmost priority. The above-listed exercises for arthritis of the knee are relevant to the current context and will benefit you in numerous ways. Moreover, there is no proper diet for this condition and one way to protect yourself from it worsening is by taking good care of your joints. Don’t forget to exercise regularly and stay healthy.


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