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- Here's the best knee OA exercises

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to keep you moving well.

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Hey, I'm Lynn from Miami Physio,

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and today I'm going to show you

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the best exercises you
can do for your knees

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if you have knee osteoarthritis.

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Osteoarthritis is a common
cause of knee pain and stiffness

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that often comes on slowly over time.

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Exercises that can help
fall into three categories,

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mobility, strengthening, and endurance.

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Mobility, keeping the knee fully mobile

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spreads the forces throughout the joint,

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as well as lubricating joint cartilages-

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decreasing that painful stiffness.

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Strengthening: by
strengthening the muscles

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which work the knee and
the hip joint, the quads,

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hamstrings and glutes,

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you are building better shock
absorption around the joint.

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This means that the muscles
can achieve better function,

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like getting up out of a chair or car,

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or getting up from the floor,

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or going upstairs

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with less stress passing
into the painful joint.

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Research has proven that
moderate physical activity,

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five days a week,

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and increasing aerobic fitness

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helps knee pain through
strengthening the mind

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as well as the body.

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We find many of our patients
struggle with knowing how to

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start and how to progress.

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They also struggle with
maintaining their motivation

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to continue exercising
long enough to get results.

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If you can relate to this, keep watching,

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and I'll show you which exercises

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are the best ones to do.

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So the best OA knee exercises are:

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Range of movement, towel
assisted knee flexion.

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Hold for 15 seconds at
full range of movement

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and do two to three times a day.

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Mobilizing exercise for
extension: one hand above,

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and one hand below your knee,

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pressure on pressure off four
to five times, once a day.

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Strength exercise for your
quads: over a rolled blanket

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two times a day, 10 times at a time.

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Strengthening your glutes and hamstrings:

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bridging with a TheraBand
around your knees.

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Start with isometric and
progress to two lots of 10

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twice a day.

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Strengthening your gluteus
medius: is doing clams

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with or without TheraBand.

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For general strength and function,

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do a mini squat in front
of, or behind, a chair.

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So, if you aren't sure
where you should start,

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whether you're doing this correctly,

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or if you would like some help

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with motivation and exercise progression,

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comment below "KNEE",

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and we'll be able to answer your questions

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and help you manage your knee arthritis.