Knee Arthritis - Build Strength, Reduce Pain, and Avoid Surgery

Osteoarthritis can affect a lot of different joints, but one of the most common joints it affects is the knee. Osteoarthritis is a degenerative joint disease that occurs when the cartilage and bone breaks down in the joint. 

As a Physical Therapist, I've treated hundreds of patients with knee osteoarthritis over the last 13 years. 

It is a common thought that knee osteoarthritis always requires knee replacement surgery. While I've also seen hundreds of patients who have undergone a knee replacement, it is possible to postpone or completely avoid surgery by improving strength and mobility in the knee and the muscles around the knee.

In this article, I'll be sharing the common causes of knee arthritis, the common symptoms, and the exercises that can help build strength and mobility around the knee to reduce and eliminate pain.

What Causes Knee Osteoarthritis?

Osteoarthritis occurs when the cartilage in your joints gradually deteriorates. Cartilage is like a cushion between the bones in your joint, so it absorbs shock when we walk, run, or jump. When that cartilage deteriorates, there is less cushion in between the bones, so doing our normal activities can become more painful.

Osteoarthritis also causes changes to the bony structures and the ligaments surrounding the joint. It can also cause inflammation in the joint lining.

There are several factors that increase your likelihood of developing arthritis and these are older age, obesity, past joint injuries (ligament tears, meniscus tears, other surgeries), genetics, bone deformities (some people are born with defective cartilage or malformed bones), certain diseases like diabetes, and repeated stress on the joint.

What are the Common Symptoms of Knee Arthritis?

• Pain
• Stiffness
• Tenderness at the joint line (slightly below kneecap)
• Decreased mobility
• Grating or Grinding Sensation
• Swelling
• Weakness

How Can Physical Therapy Help Reduce Pain and Improve Function?

Although osteoarthritis is a degenerative disease and the damage cannot be reversed, the symptoms actually can be significantly reduced and reversed.

Improving the mobility of the knee can be done by specific exercises and this can help reduce stiffness.

Improving strength in the quadriceps muscles, the calf muscles, and the hip muscles can help support the joint and reduce stress on the joint. Having strong quads and hips can significantly reduce the pressure through the knee joint during daily activities. 

Improving single leg stability and balance can also reduce pain and improve function.

Exercises that can Help Improve Knee Osteoarthritis

Banded Knee Extension

Place a band around your ankles and sit in a chair. Extend one leg straight out, pulling against the band. Repeat 20-30 times.

Supine Straight Leg Raises

Lie on your back with one knee bent and the other knee straight. Pull your toes back towards you on the straight leg, keep your knee straight, and lift your leg up until it's even with the opposite knee. Slowly lower it back to the ground. Repeat 15-20 times on each side.

Sidelying Hip Abduction

Lie on your side with the bottom knee bent and the top knee straight. Keep the top leg in line with your body and lift it up off the ground, keeping your toes pointed forward. Slowly lower back down. Repeat 15-20 times on each side.

Bridges

Lie on your back with both knees bent. Lift your hips up off the ground and then lower them back down. Repeat 20-30 times.

Standing Hip Abduction

Stand and place a band around both ankles. Keeping your knee straight, bring one leg out to the side as far as you can. Bring it back towards your other leg, Repeat 15-20 times on each side.

If you're looking for a few more exercises that can help, check out my FREE Knee Pain Bundle: https://www.stephanieridgwaydpt.com/knee-pain-free-bundle

Need more Help with Knee Osteoarthritis?

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