Knee pain is often caused by osteoarthritis (OA), a degenerative condition of the joints. The Department of Physiotherapy at Singapore General Hospital (SGH), shares exercises to minimise knee pain.
Information provided by the
Department of Physiotherapy at
Singapore General Hospital (SGH), a member of the
SingHealth group.
Try these knee stretching and strengthening exercises for pain relief, recommended by our physiotherapists. Do them regularly and you're sure to feel better!
Because #healthiswealth #healthforgood
You should only attempt the exercises as specifically advised and instructed by your physiotherapist. If any of the prescribed exercises causes more pain, stop the exercise and inform your physiotherapist on your next visit.
Related article:
What is Knee Osteoarthritis (OA Knee?)
Strengthening exercises
Quad Set
Purpose: To strengthen the muscles in the front of your thigh.
1. Sit with both legs stretched out straight in front of you.
2. Push your knee down toward the bed.
3. You should feel the muscles at the front of your thigh tightening.
4. Tighten your muscles for 10sec. Repeat 10 times. Do once a day.
Straight Leg Raise
Purpose: To strengthen the muscles in the front of your hip and thigh.
1. Lie down with your unaffected leg bent, and your heel flat on the bed.
2. Keeping your affected leg straight, tighten the muscles in the front of the thigh, and lift the leg up.
3. Ensure that you breathe normally as you perform this exercise.
4. Hold your leg up for 10sec. Repeat 10 times. Do once a day.
Hip Abduction (Side-Lying)
Purpose: To strengthen the muscles at the side of your hip.
1. Lie down on your unaffected side, with your head supported by a pillow.
2. Bend the bottom (unaffected) leg, keeping the affected leg straight and your body perpendicular to the bed.
3. Lift the affected leg off the bed.
4. You should feel your buttock muscles working.
5. Hold your leg up for 10sec. Repeat 10 times. Do once a day.
Knee Extension (Sitting)
Purpose: To strengthen the muscles in the front of your thigh.
1. Attach the prescribed ankle weight to the affected leg, and sit down on a sturdy chair.
2. Gently straighten the affected knee and lower it slowly.
3. You should feel the muscles in the front of your thighs working.
4. Hold your leg up for 10sec. Repeat 10 times. Do once a day.
Sit-To-Stand Exercise
Purpose: To strengthen the hip and thigh muscles.
1. With your arms crossed, stand from a chair of an appropriate height (a higher chair would make the task easier).
2. You can place more weight on the leg which you would like to strengthen more by bending that knee slightly more than the other.
3. Sit back down slowly in a controlled manner.
4. Repeat this 10-15 times, or as tolerated.
See the previous page for
knee stretching exercises.
Ref: L20
Other osteoarthritis articles you may be interested in:
Knee Osteoarthritis Treatment: Medication
Knee Osteoarthritis Treatment: Sugery
Osteoarthritis: What You Need to Know
Osteoarthritis Prevention: What You Can Do
