Physiotherapy Exercises for People With Knee Arthritis

With an estimated 3.7 million Australians—15% of the population—living with arthritis, many are looking for ways to manage their symptoms. Fortunately, physiotherapy exercises remain one of the safest and most effective ways to alleviate the joint pain and stiffness that arthritis brings. 

In this article, we’re listing the types of physiotherapy exercises that can help with knee arthritis specifically. 

But first: What is knee arthritis, and what causes it? 

Arthritis—derived from the Greek word ‘arthron’ meaning joint, and the suffix ‘-itis’ meaning inflammation—is a general term that refers to inflammation of the joints 

The most common form of arthritis is osteoarthritis, a degenerative disease wherein the protective cartilage found at the ends of our bones wears down over time. Aging is one of the main contributors to developing arthritis, but overuse injuries as well as obesity can increase the risk as well. 

Another common form of arthritis is rheumatoid arthritis. Unlike osteoarthritis, rheumatoid arthritis is an autoimmune disease in which your immune system is causing inflammation in your joints. 

The most common locations of arthritis symptoms are the hands and wrists, knees, feet and ankles, and hips. 

The inflammation can cause pain, stiffness, and swelling in the affected joint. The pain and mobility impairment can lead to inability or unwillingness to do physical activities or labour, and can further exacerbate conditions such as poor cardiovascular health or obesity. 

Arthritis is a major cause of work loss, affecting 52,000 Australians each year.  

Is arthritis treatable? 

While there is no cure for arthritis, it is possible to manage your symptoms through physiotherapy exercises, proper diet, and medication. 

Should I exercise if I have knee arthritis? 

Yes! It is a myth that those with arthritis should stay away from exercise. 

Exercise can strengthen and boost circulation in the muscles surrounding the affected joints, helping to alleviate the joint stiffness and swelling that arthritis may cause. 

However, the type of exercise matters. For knee arthritis especially, it’s best to find exercises that are low-impact, to avoid further straining the joint. 

If you have arthritis and are new to exercise, it’s a good idea to consult with a medical professional such as a physiotherapist or your GP to get advice on how to proceed safely. 

Physiotherapy exercises for knee arthritis 

Here are some exercises that can help with the symptoms of knee arthritis by mobilising and strengthening the surrounding muscles. 

Seated Quad Extension

The seated quad extension is a great way to start strengthening the quads, the large muscles located on the floor of your upper leg. 

1. Start by sitting upright in a sturdy chair with your feet flat on the floor and your back straight. 
2. Ensure your knees are bent at a 90-degree angle.
3. In a slow and controlled motion, extend one leg out in front of you, straightening your knee until your leg is fully extended. 
4. Hold this position for a few seconds, squeezing your quadriceps at the top of the movement. Then, slowly lower your leg back down to the starting position. 
5. Aim for at least 10 repetitions for one leg, then repeat the exercise with the other leg.

The seated quadriceps raise. Source: AskDoctorJo (YouTube).

Standing hamstring curl

This exercise builds strength and mobility in the hamstrings, which are the muscles that run along the back of the thighs. For a lot of people, a sedentary lifestyle leads to their hamstrings becoming weak and undeveloped due to underuse. 

Strong hamstrings are important for a good gait and stability when walking. 

To perform a standing hamstring curl:

1. Begin by standing upright with your feet hip-width apart, using a chair, wall, or countertop for balance. 
2. Shift your weight onto one leg and slowly bend the opposite knee, bringing your heel towards your buttocks. 
3. Keep your upper body straight and avoid swinging your leg. Focus on squeezing your hamstring at the top of the movement. 
4. Hold for a moment, then slowly lower your foot back to the starting position. 
5. Aim for 10-15 repetitions on one leg before repeating on the other leg. 

The standing hamstring curl. Source: Penn State Health (YouTube).

Heel Slide

To perform a heel slide:

1. Start by sitting on a flat surface, with your legs extended in front of you. (You can slightly bend the knee of the resting leg if you are unable to sit up comfortably with both legs straight.)
2. Begin by bending one knee, slowly sliding your heel towards your buttocks while keeping your foot in contact with the surface. 
3. Continue to slide until your knee is comfortably bent, ensuring that your movement is smooth and controlled. 
4. Hold the position for a few seconds, then slowly slide your heel back down to the starting position, straightening your leg fully. 
5. Repeat the exercise with the other leg. 
6. Aim for 10-15 repetitions on each leg, focusing on maintaining a fluid motion throughout the exercise.

The heel slide. Source: Rehab Science (YouTube).

Other activities that help with knee arthritis 

Apart from specific physiotherapy exercises, there are other activities that help keep you fit and improve your mobility without aggravating your knee arthritis. 

Swimming and other water exercises

Swimming is an excellent form of exercise for those with arthritis. Being in the water means there is no impact on your joints due to gravity, unlike when you walk or do other aerobic exercises. 

Water aerobics or aqua aerobics is a great option for those who not only want guidance for performing exercises, but also the opportunity to have fun and socialise. 

Water aerobics can help improve your arthritis symptoms while also being an avenue for fun and socialisation.

Tai chi 

Originating as an ancient Chinese martial art, tai chi is a gentle and low-impact form of exercise that focuses on slow, deliberate and fluid movements. 

On top of gradually increasing your strength and mobility, tai chi can also improve posture, balance, and coordination. Many practitioners also find the slow and fluid movements to be meditative and relaxing. 

Tai chi’s slow and fluid movements make it a safe exercise for those with arthritis.

Need help with knee arthritis or other chronic joint pain?

Our team of physiotherapists and occupational therapists are here to start you on your journey to being pain-free. 

We employ various modalities including physiotherapy exercises, heat and cold therapy, and manual therapy with the goal of helping you live comfortably and independently.  

Send us a message through this form or call us at 02 8808 4000. We’ll be happy to answer your questions!