Knee Osteoarthritis Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Heel slide
- Lay flat on your back or sit supported upright with the legs out straight on a flat, smooth surface – preferably wearing socks to reduce friction.
- Slowly slide your heel along the surface up towards you by bending the knee, ensuring your knee remains in line with the hip and ankle.
- Bring the heel as close to the hip as possible.
- After a 2 second hold, begin straightening the knee by sliding the heel away from you.
2. Inner range quads
- Lay flat on your back or sit supported upright with the legs out straight.
- Position a pillow/rolled up towel under the knee to support it in a slightly bent position.
- Push the back of your knee down into the towel/pillow by tightening the muscles at the front of your thigh – your heel may come off the floor.
- Hold the squeeze with moderate pressure for 5 seconds before gently releasing the pressure.
3. Straight leg raise
- Lay flat on your back or sit supported upright with the targeted leg out straight and the resting leg bent.
- Squeeze the muscles at the front of your thigh to push the knee straight.
- Maintain a straight knee whilst raising the whole leg up towards the ceiling.
- Hold at the top for 5 seconds and then slowly lower the leg back down and gently release the pressure.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
In this plan, the exercises move towards more focus on strength of the thigh muscles which helps to reduce the stress on the knee. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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Here we progress the strength exercises to try and maximise the thigh muscles to reduce stress and allow maximum function of the leg. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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