Exercise is a powerful tool to treat many diseases and ailments, and arthritis in the knees is no exception. It is important even if you are feeling stiff or sore to get moving as the benefits of exercise are numerous. Exercise can help reduce pain and stiffness, improve range of motion, and strengthen the muscles around the joint to help protect against future injury and disability.

One of the main goals of exercise with arthritis of the knee is to improve strength and balance and maintain or increase range of motion. To do this, a combination of range of motion exercises, strengthening exercises, and aerobic activities is often recommended. Range of motion exercises involve movements that move the knee through its available range of motion, slowly and from a comfortable position. Strengthening exercises involve repetition of movement of the knee joint with controlled resistance. Aerobic exercises involve alternating intervals of brisk activity and moderate intensity activity to improve the heart and lung’s ability to use oxygen more efficiently.

Specific low impact aerobic activities such as walking, biking, swimming, and water aerobics are great for knee arthritis. All activities should be performed within the limits of comfort. A general rule of thumb is to start slowly and progress gradually. It can be tougher to do aerobic activities due to the pain and discomfort associated with knee arthritis, but even 10-15 minutes will give you some benefit.

Other beneficial exercises to help relieve pain from arthritis of the knee include stretching and strengthening the muscles that provide stability and support to the knee joint. Strengthening these muscles can help improve balance and stability, reduce pain, and prevent further damage from occurring. Lastly, exercises are very important for maintaining a healthy weight. Being obese or overweight can put a great deal of pressure on the knee joint, and maintaining a healthy weight can help reduce stress and strain on the knee joint and ease the pain associated with arthritis.

Overall, exercise plays a major role in reducing pain and improving mobility and functional activity of people with arthritis of the knee. Regular physical activity will help maintain muscle strength and flexibility and can improve overall health. Start gradually, and slowly increase the duration and intensity of exercise over time to get the most benefit. Consult with a physical therapist or doctor before beginning any exercise program to make sure it is safe and tailored to your individual needs.