Jeffrey Peng MD
The Best Knee Arthritis Exercises for Pain Relief
This video will review the best exercises for knee pain due to arthritis. Exercise therapy is extremely important for those who suffer from knee arthritis. It can improve long term outcomes and decrease the risk for knee replacement surgery.
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; https://twitter.com/JeffreyPengMD
Website: https://www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
hey everyone dr jeff peng here exercise
therapy is one of the best ways to treat knee arthritis as well as knee pain so in
this video i will go over a wide variety of exercises and stretches designed to get you
back to being pain-free let's get started now if this is the first time you are watching one
of my videos my goal is to help each and every one of you live an active and healthy lifestyle so
if that's something you're interested in please consider subscribing to my channel exercise
therapy is extremely important for those who suffer from knee arthritis exercise therapy
together with load management are by far the two most important things that you can do to improve
long-term outcomes and decrease your risk for a knee replacement surgery now i've made another
video going over all other recommended treatment options for arthritis which i will link here this
exercise program is designed to hit all the major muscles in the leg people who have knee arthritis
tend to also have a lot of muscle atrophy leading to muscle weakness so it is very important
to maintain this program a few times a week okay so the first thing we're going to work on
are some stretches and the first big muscle group we're going to stretch out are the calf muscles
now if my right knee is the one that is affected what i want to do is to put my right knee behind
me and hang on to a chair or hang on to a wall have your hands like this against the wall and
just sink into it and where you're going to be feeling it is in the back of your lower leg and
your calf muscles right here and the goal is to hold this for about 30 seconds and work yourself
up to one minute now while you're doing this if you do need to take a break just stand up take a
break and then try to get back into it and again if you can just do 30 seconds if you can do 45
seconds try to work yourself up to a full minute now this is just one way of stretching out the
calf the other way of stretching out the calf is actually to stand up put your heel
down just like this and then lean into it and again where you're going to be feeling it is
in your calf muscle now not one way is better it's whichever movement gets you a bigger and deeper
stretch in your calf muscles so this is just one way of doing it and then the other way again is to
sink into it like this okay so the next big muscle group we're going to stretch out is the quadriceps
and the quadriceps is this big thigh muscle in the front of the leg now to stretch out the quadriceps
two ways of doing this just like in the calf first hold on to a chair hold on to a wall bend
your leg up and then pull up towards your glutes and we're going to feel this is all up in the
front of your thigh and again we want to hold this stretch for 30 seconds and work ourselves up to a
full minute now again if you need to take a break just put that leg down and then rest and then
pull it back and then try to get that stretch now the other way of doing it is a little bit
more advanced and if you have moderate to severe arthritis you may not be able to tolerate this
because it's putting a lot of pressure on your knee but what you want to do is lean down like
this you're going to want to hold on to something then what you can do is pull your leg up like
this and by kneeling down and pulling back you can actually get a deeper stretch you can even stretch
out the outside and the inside by rotating your leg in and out like this and just holding that
area until you feel that bigger and deeper stretch now if you kneel for a long period of time it can
get sore so what you can do is put like a small tower or a little cushion underneath your knee to
help pad the area now the next muscle group we're going to work out on stretching are the hamstrings
there's a lot of different ways to stretch out the hamstrings i find that standing and putting your
leg on a chair or a stool or a tabletop something like that is one of the most effective ways of
stretching out the hamstrings so stand up and then just slowly hinge at the hips and bend over
and we're going to start feeling is you're going to start feeling in your hamstrings here going
all the way down towards the back of your knee now again just like the other muscle groups you
want to start at 30 seconds and build yourself up all the way to one minute again if you need to
take a break come out of the stretch and then get back into it and just keep hinging at the hips
and you're going to feel that stretch in the back of your hamstrings okay now we're going to move on
into some exercises and the first exercise we're going to do are some half squats now half squats
are just like a full squat but you're only going halfway and so a full squat you're going all the
way down your knees are getting to 90 degrees and then you're coming back up right but for people
with arthritis especially if you have moderate to severe arthritis doing a full squat can actually
overload the knees and actually cause more pain and so doing a half squat you're still going to
get a good workout for your glutes as well as your thighs but you're not overloading your knees and
so with the half squat all you have to do is stop halfway hold this spot for two to three seconds
and then come out so just like this so one two up come back down one two come back up and
the goal is to get to three sets of ten now if even doing a half squat causes too
much pain you can actually just use a chair and just work on sit downs and sit up so as you
stand up you're going to feel that contraction in your quad sit down and then come up and hopefully
as you do this more you're going to start gaining more muscle you're going to start developing
more muscles and then you get that into that get down into that half squat come back up and
remember three sets of ten doing these exercises okay so the next exercise we're going to work on
are the hamstrings so we're going to be doing some hamstring curls now remember the hamstrings in
the back of your thigh so what i want you to do is hold on to a wall hold on to a chair slightly bend
your other knee and then bring this leg up towards the back of your buttocks now you're not just kind
of flinging your leg like this what you want to do is really feel that contraction you can even hold
your hand right here and feel that muscle contract hold it for two to three seconds and then back
down and we're doing three sets of ten doing this so kind of like this holding for two to
three seconds back down bring it back up hold it two to three seconds and then back down all
right so the next exercise are calf raises and we're targeting those calves again and so what i
want you to do is hold on to a wall or that chair and then just come up on your tippy toes and
then slowly come back down we're going to be doing three sets of 10 of all of these exercises
and you can even count a cadence when you're doing these so one two three one two three one
two three so you wanna come up onto your tippy toes and then slowly drop back down and that's
where you're gonna really feel that contraction in your calf muscles so just like this and work
the goal is to do three sets of ten of these calf raises okay so the next exercise we're going to
do are seated leg extensions and so how to do this exercise is you want to first take a seat if
this is my affected leg i want to fully extend my knee just like this and then slowly bring it back
down so pull it up hold slowly bring it back down pull it up hold for a few seconds slowly bring
it back down now if you want to make this a little bit more challenging is when you bring
it back up don't fully bring your leg back down hold it here and just pulse and just do your
repetitions do your three sets of 10 just like this and pulsing the leg like this but if you need
to bring it all the way back down to start off with as you gain more muscle then you're going to
be able to do these terminal leg extensions just like this okay so the next set of exercises are
all going to be done lying down and the first one of these is a lying straight leg raise and so what
i want you to do again if my right leg is affected is to lie down like this now don't tense your
shoulder and don't tense your neck muscles and just bring your leg up and then slowly back down
bring your leg up hold for two to three seconds slowly come back down we're doing three sets of
ten doing this this is really going to work out all of your thigh muscles bring your leg up and
then slowly back down okay so we're going to do all the same thing but also prone so we're going
to be doing prone straight leg raises so lie on your belly and what you're going to do is you're
going to engage your glutes and your hamstrings by bringing your legs straight up and then slowly
bring it back down bring it up hold for one or two seconds slowly bring it back down and we're going
to be doing three sets of 10 doing this so up and then slowly back down up slowly back down and
you're going to be feeling this in your glutes and your hamstring muscles while you're doing this
exercise okay so the next exercise we're going to target are the glutes and the outer hip so what i
want you to do is to lie down and you want to lie down on your unaffected side so just like this
and then you're going to bring your leg up and then slowly back down so this is a side raise this
is targeting all our glute muscles as well as our outer hip so do three sets of 10 of this exercise
now if you can't get as high as i can maybe just start down here do what you can and then day by
day as things get stronger bring it up and then slowly back down just like that three sets of ten
okay so the last exercise we're going to do is hip adduction so for this you want to again lie on
your side but this time you're actually lying on your affected leg you bring your other knee around
you and then what you're doing with your affected leg is bringing it inwards and so this is hip
adduction so you lie down like this bring your leg up slowly back down bring your leg up slowly back
down and what you're doing is three sets of ten of this exercise so up slowly back down this knee
stretch and exercise program is designed to be done four times a week for four to six weeks
once you start feeling better you may want to continue to do the program once or twice a week
as maintenance therapy for lifelong protection and strengthening of your knees and remember
exercise therapy is one of many treatment options that i highly recommend everyone
with knee arthritis pursue this next video will go over all the other treatment options
that i also recommend thanks for watching
#Knee #Arthritis #Exercises #Pain #Relief
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Wow. Basically all these excercises I used to do when I was younger, through video excercises like The Firm. Then I stopped doing those videos. Now 53, with arthritis on both knees, bone on bone, pain, mobility is so limited. Yet I have been doing physical therapy. Also weight training class twice a week. I see and feel myself getting stronger. Now I can do most of these excercises again. Even though knees still hurt, I have realized that building muscle on whole body (everything is connected), is giving me the confidence of doing things like going down the stairs, without twisting the hip, to compensate for the pain on knee, therefore atrophying other muscles. Now I can come down the stairs again while holding a laundry basket. Without feeling that I might fall. So thank you! ❤
Awesome video man 😎
When I pull my foot up to stretch my quadricep I get a cramp in the back of my thigh. Also, when I exercise the back of the thigh. Maybe I need to stretch that area first.
Wondering if what I have is a meniscus tear, because these exercises are impossible for me.
I wish you specified for what stage knee arthritis these exercises are for. I also seem to get inflammation immediately from very little movement.
OH THANK YOU Dr. Peng! It is such a blessing to see your videos. You explain everything so well and completely. You untangle all the options for me and leave me with a lot of hope. I will start praying that more people will find you and that the LORD will bless you with all your work and in every way. JS
Well, here i go! It's come to this.
I enjoy your videos. A lot of good advice. Your exercise demonstrations, however, leave a lot to be desired. For example, the second quad stretch puts too much pressure on the knee, especially for a knee patient. Few people can reach behind and grasp the instep. One can stand and put their foot on the chair behind them to get knee flexion. On the prone leg lift, you were up on your elbows, hyperextending the spine, and rotating the hip, losing the effort in the glutes. On the side-lying exercises, your head was propped on your elbows, forcing the cervical spine into extreme flexion. Other than that, good stuff!
I’m 24 but i have knees osteoarthritis
Hello sir! I have early signs of Knee OA rt side. Will these exercises help me in restricting the progression of Knee OA?
Great video doc! To improve knee pain outcomes from exercises, maintain a healthy weight to reduce joint stress. Strengthen surrounding muscles with low-impact activities like swimming or cycling. Stretch regularly to enhance flexibility and range of motion. Use proper footwear, avoid high-impact activities, and stay consistent with exercise routines for lasting benefits.
Are leg/knee extension safe if you have chondromalacia?
When standing my legs and arms are not long enough to grap and I can't kneel, is there another quad stretch
That's the information I need.
I'm uncomfortable propped on my elbows for floor exercises. Should I continue to try to prop up
I would like to see exercises to go up and down stairs with knee arthritis
I cannot bend my knees 😢😢😢 both kness are locked for many years
Can I still do these exercises even if my knee is slightly swelling?
Isn’t bad for the knee cap when you stretch your calf muscles with a straight leg? I am just not sure….
Bullshit iam in that much pain with mild arthritis I can't do 90% of these exercises.
Seated leg extensions kinda feel uncomfortable on my bone on bone knee. (No pain, just weird feeling) Should I skip or continue? Any other alternatives? Thank you in advance ❤
Please do a bone on bone arthritis exercises! 😊
These exercises are next to impossible for me. Can’t put weight on knee. But muscles are affected and cramp also. Cannot straightened my left knee. Walking creates massive swelling. I’m disappointed.
Dr. Peng, Since I like this set of exercises so much and I have tons of time every day (fully retired), can I possibly do the entire set 2 or 3 times a day? Would doing it too OFTEN backfire and start to hurt my knee? Thanks for this life-saving video.
Hi there I watch your videos which have been tremendously helpful. I have had arthroscopy on my right knee due to a torn meniscus. This was performed on the 11th of February 2024 unfortunately I am still in a lot of pain. The doctor said that this is because I have severe osteoarthritis which was an underlined problem that's why it is taking so long to heal. I have been for physiotherapy which helps and also take pain killers when necessary. I also swim in the sea every morning for 55 minutes some people say I shouldn't but I feel that it helps your opinion on this please. I am going to start your exercise routine tomorrow hopefully this will help too. 😊
Hello, Dr. Peng
As the others I very like this video! It brought me more understanding about the different muscles location and how to activate or stretch them!
My question is why are the stretching exercises given first? Shouldn't we first activate the muscle and the stretch them?
I think many people will confuse and make the stretches before the exercise..
Of course thank you for the great info!
An arthritis patient who has knee pain cannot sit on the floor with folded leg.. my personal experience.
Great info on exercise, thanks….
Unable to do anything w/ deep knee bends. I have tears in meniscus on both knees and grade 2 osteoarthritis. How do you determine the injection target for this? Most pain is behind the knees and a bit on the inside of one knee.
I noticed that knee pain exercises and hip pain are the same can i just any other the two exercises or stretches?Thank you doc ,i just found your channel but i find them too much i don’t have much time to do all those ,.thanks!
I just found your video my question is should i do the stretches with my both sides ?
what if the pain gets worse with exercise?
Hello
Do all who have kneel OA normaly have joint muscles problem?
Just from your personal experience
Ive been hearing that doing leg raises are not good.???
What if i cant do them all every day??
Oh, 4x a week. Thats more reasonable. Thank you.. But what if i cant do 4x in a week due to other ACTIVITES. Or not feel i ng well.?
OTHER PAIN TOO.😢
Thk u useful video
Dr Peng you are the best.Your excersices gives me better feeling on my knees.Thank you somuch ❤
Thank you.
👍🏻👍🏻👍🏻
What to do when you are in so much pain doing it especially on the knees
Are these exercises good for bakers cyst in the knee? I’m in agony!
Dr Peng , thank you so much for your knee workout video ! I suffer knee arthritis on both knees. I shall implement this to the letter ! Thanks for all your videos that are very interesting and very informative. Greetings from Switzerland🇨🇭
Thankyou ❤ You are the best informer to help our guys sitting home. You need to take care of yourselves and make an effort, hard work to feel better. 🇸🇪
Hi Dr Peng, I’m currently 12 weeks post TKR and doing well, unfortunately my other knee with a lesser degree of OA has started to flair up again with severe inner side pain with any movement, I’m keen to avoid another replacement 😳 are these exercises ok/beneficial for both knees? Many thanks, subscribed. 🥰🏴🇬🇧
Dr. Peng thank you so much for this video. I have knee arthritis and to do squats really hurts, but I think with practice it will help.
Friction = irritation. Irritation is inflamation, the CAUSE of arthritis. You recommend activities (like walking) that INCREASE irritation. How is that beneficial? Do no harm!
This man is the real thing !
Your cloth color is too dark that it blends with the background, therefore is not easy to distinguish your leg’s movements