Should I rest or exercise with knee pain?
Complete rest usually makes knees stiffer and thigh muscles weaker. Clinical guidelines for knee osteoarthritis, including NICE, list exercise as a core treatment, ahead of most medicines. The goal is movement that is comfortable enough to repeat, and strength that takes load off the joint.
Which exercises are good for knee pain?
- Quad sets: sit with the leg straight, press the back of the knee down and tighten the thigh for 5 seconds. 10 reps.
- Straight leg raises: lie on your back, tighten the thigh, lift the straight leg about 30 cm, lower slowly. 8 to 10 reps.
- Heel slides: lie on your back and slide the heel toward the buttock, then back out. 10 reps.
- Supported sit-to-stand: from a firm, higher chair, stand and sit slowly. 8 reps.
- Glute bridges: lie on your back with knees bent, lift hips, hold 3 seconds. 8 reps.
- Level walking: a gentle 10 to 20 minute walk on level ground in supportive shoes.
What exercises should be avoided with knee pain?
- Deep squats and lunges beyond a comfortable range.
- Sitting cross-legged on the floor for long periods, and forced Padmasana (lotus).
- Repeated stair climbing, running or jumping when the knee is inflamed.
- Twisting the body with the foot planted.
When is knee pain a reason to see a doctor?
See a doctor promptly for a hot, swollen or red knee, locking or catching, the knee giving way, pain at night or at rest, a fall onto the knee, or fever with joint pain. Ask about weight management, footwear and knee-specific physiotherapy as well as medicines.
How does a screened group class help someone with knee pain?
The physiotherapist records which movements to avoid or modify, and the coach adjusts them on camera, for example a higher chair or a smaller range. Others in the batch have similar knees, which helps people stay with it. Sit-to-stand count is tracked every week so you can see strength return.
Common questions
What is the best exercise for arthritis in the knee?
Strengthening the quadriceps and hip muscles, combined with low-impact aerobic activity such as walking or cycling. Start with quad sets and straight leg raises.
Is walking good for knee pain?
Usually yes, on level ground with supportive shoes, at a comfortable pace. Build up gradually and avoid long downhill stretches when the knee is inflamed.
Can online classes help with knee problems?
They can when a physiotherapist screens first and the coach watches form. They do not diagnose or treat the knee. A knee that is swollen, locking or giving way needs a doctor first.
How long until knee exercises help?
Many people feel easier movement within four to six weeks of regular practice and meaningful strength gains by 12 weeks.
घुटनों के हल्के गठिया में जाँघ और कूल्हे की मांसपेशियाँ मज़बूत करने वाली हल्की कसरत दर्द घटाती है। सूजन, घुटना अटकना, अचानक जवाब देना या रात का दर्द हो तो पहले डॉक्टर को दिखाएं।
Keep reading
Sources
- NICE guideline NG226: Osteoarthritis in over 16s
- WHO guidelines on physical activity and sedentary behaviour (2020)
This guide is general information from Vayayam, not medical advice, diagnosis or treatment. Talk to your doctor before starting an exercise programme, particularly with heart disease, uncontrolled blood pressure, recent surgery, or a recent fall.