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Knee Osteoarthritis Exercises

घुटने के ऑस्टियोआर्थराइटिस व्यायाम

మోకాలి అస్థిసంధివాతం వ్యాయామాలు

5 carefully selected exercises to strengthen the muscles around your knee, reduce pain, and improve your ability to walk and climb stairs.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Quad Set Easy
Exercise 1 of 5

Quad Set (Isometric Quadriceps)

Activates the quadriceps without stressing the knee joint — safe even in severe arthritis

10 reps × 3 sets
Steps:
  • 1Lie flat on your back with both legs straight
  • 2Place a small rolled towel under one knee
  • 3Tighten the thigh muscle, pressing knee into the towel
  • 4Hold tight for 5 seconds
  • 5Relax. Rest 2 seconds. Repeat 10 times each leg
Straight Leg Easy
Exercise 2 of 5

Straight Leg Raise (SLR)

Builds quadriceps strength without bending the knee — reduces load on arthritic joint

10 reps × 3 sets
Steps:
  • 1Lie flat on back, bend one knee with foot flat
  • 2Keep the other leg completely straight
  • 3Tighten thigh of straight leg, lock the knee
  • 4Lift the straight leg to 30-45 cm height
  • 5Hold 3-5 seconds. Lower slowly. Repeat 10 times
⚠️ Keep your lower back flat on the floor throughout.
Heel Slide Easy
Exercise 3 of 5

Heel Slide

Gently improves knee bending without joint compression — lubricates the knee

10 reps × 3 sets
Steps:
  • 1Lie on your back with both legs straight
  • 2Slide your heel toward buttocks by bending knee
  • 3Slide as far as comfortable — no force
  • 4Hold 5 seconds at maximum comfortable bend
  • 5Slide back. Repeat 10 times
Mini Wall Easy
Exercise 4 of 5

Mini Wall Squat

Strengthens quads, hamstrings and glutes — functional exercise for stairs and standing

10 reps × 2 sets
Steps:
  • 1Stand with back against a wall, feet shoulder-width
  • 2Slide down slowly, bend knees only 30-40 degrees
  • 3Do NOT go into a full squat
  • 4Hold 5 seconds
  • 5Slide back up. Repeat 10 times
⚠️ Do not let your knees go past your toes.
Side-Lying Leg Easy
Exercise 5 of 5

Side-Lying Leg Raise (Hip Abduction)

Strengthens hip muscles that support and offload the knee

15 reps × 2 sets
Steps:
  • 1Lie on your side with legs straight
  • 2Support head with lower arm
  • 3Raise top leg about 30-40 cm, toes forward
  • 4Hold 3 seconds, keep leg straight
  • 5Lower. Repeat 15 times each side

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