Knee exercises for arthrosis at home
Exercises that support treatment and can be performed without pain can prevent the progression of knee arthrosis (osteoarthritis): exercises for knee arthrosis strengthen the muscles, promote blood circulation and mobility. Joints need to be stressed and relieved: this interaction causes fluid in the tissue to shift and ensures a sufficient supply of nutrients. It's also worth noting that it's not just the knee that benefits from these exercises, but the entire musculoskeletal system. Please seek medical advice before starting.
The degree of difficulty and repetitions can be increased in the course of therapy. Please seek medical advice beforehand.
Leg extension with physio band
Aim: Strengthening the front thigh muscles
Starting position: Knot the training band around the leg of a chair, the band is about 10cm above the ankle joint. Your feet are firmly on the floor.
Exercise:
- Pull the toe of your foot upwards.
- Slide your heel back and forth on the floor.
3 sets x 15 repetitions
Variation:
- Sit on the table.
- Pull the tip of your foot upwards.
- Extend your leg by about one shoe length and bend it again.
Leg lift
Aim: Strengthening the lateral thigh muscles
Starting position: Lie on your side with the affected leg facing upwards. Knot the training band into a loop approx. 30cm long and tie the band around both thighs.
Exercise:
- Slowly raise your upper leg against the resistance.
- Slowly return to the starting position with your leg.
3 sets x 15 repetitions, 30 seconds break between each set
Variation:
- Tie the training band around both lower legs.
- Slowly lift your upper leg against the resistance.
- Slowly walk your leg back to the starting position.
Dynamic calf stretching
Aim: Stretching the calf muscles
Starting position: Both feet are parallel to each other on a step. Hold on to the wall or railing with one hand.
Exercise:
- Place the foot of the affected leg on the edge of the step.
- Straighten your foot and slowly lower it again.
2 sets x 10 repetitions, 30 seconds break between each set
Squats
Aim: To strengthen the leg muscles
Starting position: Stand with legs hip-width apart. Keep your heels on the floor at all times during the exercise. The back remains straight and the knees should not bend inwards or outwards.
Exercise:
- Bend your knees in a controlled manner.
- Then return to the starting position in a controlled manner.
2 sets x 10 repetitions, 60 seconds break between each set
Variation:
- Tie a teraband around your thighs.
- Make sure that the band is taut.
Please note: Discuss the exercises with your doctor or therapist. Exercise with socks on a flat and non-slip surface. If necessary, hold on to a table or the back of a chair, for example. The exercise is suitable for patients with knock-knees.
Sole roll out
Aim: Mobilization of the leg and foot muscles
Starting position: Sit on a chair with your feet flat on the floor.
Exercise:
- Place a golf ball or alternatively another round object under the sole of your foot.
- Roll the golf ball slowly forwards and backwards.
- Try to roll out the entire sole of the foot.
3 sets x 15 repetitions, 30 seconds break between each set
Variation:
- Perform the exercise standing upright.
- Roll the round object forwards and backwards.
Half squat
Aim: Strengthening the leg muscles
Starting position: Take a lunge with the affected leg.
Exercise:
- Place your hands on your hips.
- Take a lunge with the affected leg.
- Stand with both feet parallel and approximately hip-width apart on the floor and make sure you have a straight back.
3 sets x 15 repetitions, 30 seconds break between each set
Variation: Perform the exercise on a stabiliser pad - alternatively you can use a towel.
Tightrope walk
Aim: Improve body awareness.
Starting position: Standing
Exercise:
- Place one foot in front of the other while keeping your knees slightly bent.
- Heel and toe touch as you walk.
- Walk on the Teraband to the end.
- Then walk backwards.
2 sets x 45 seconds, 60 seconds break
Please note: Exercise with socks on a flat and non-slip surface. Keep your gaze directed forwards when performing the exercise. Perform the exercise slowly and in a controlled manner.
Posterior thigh muscle stretch
Aim: Stretching the hamstring muscles.
Starting position: Lie on your back and stretch your leg towards the ceiling.
Exercise:
- Form a loop with a towel.
- Place your foot in the loop and hold the respective ends in your hands.
- Stretch the affected leg towards the ceiling.
2 sets x 10 repetitions, 30 seconds break between each set
