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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βΊ 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. Pengβs sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; https://twitter.com/JeffreyPengMD
Website: https://www.jeffreypengmd.com/
βΊ 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 exerciseΒ
therapy is one of the best ways to treat knee arthritis as well as knee pain so inΒ
this video i will go over a wide variety of exercises and stretches designed to get youΒ
back to being pain-free let's get started now if this is the first time you are watching oneΒ
of my videos my goal is to help each and every one of you live an active and healthy lifestyle soΒ
if that's something you're interested in please consider subscribing to my channel exerciseΒ
therapy is extremely important for those who suffer from knee arthritis exercise therapyΒ
together with load management are by far the two most important things that you can do to improveΒ
long-term outcomes and decrease your risk for a knee replacement surgery now i've made anotherΒ
video going over all other recommended treatment options for arthritis which i will link here thisΒ
exercise program is designed to hit all the major muscles in the leg people who have knee arthritisΒ
tend to also have a lot of muscle atrophy leading to muscle weakness so it is very importantΒ
to maintain this program a few times a week okay so the first thing we're going to work onΒ
are some stretches and the first big muscle group we're going to stretch out are the calf musclesΒ
now if my right knee is the one that is affected what i want to do is to put my right knee behindΒ
me and hang on to a chair or hang on to a wall have your hands like this against the wall andΒ
just sink into it and where you're going to be feeling it is in the back of your lower leg andΒ
your calf muscles right here and the goal is to hold this for about 30 seconds and work yourselfΒ
up to one minute now while you're doing this if you do need to take a break just stand up take aΒ
break and then try to get back into it and again if you can just do 30 seconds if you can do 45Β
seconds try to work yourself up to a full minute now this is just one way of stretching out theΒ
calf the other way of stretching out the calf is actually to stand up put your heelΒ
down just like this and then lean into it and again where you're going to be feeling it isΒ
in your calf muscle now not one way is better it's whichever movement gets you a bigger and deeperΒ
stretch in your calf muscles so this is just one way of doing it and then the other way again is toΒ
sink into it like this okay so the next big muscle group we're going to stretch out is the quadricepsΒ
and the quadriceps is this big thigh muscle in the front of the leg now to stretch out the quadricepsΒ
two ways of doing this just like in the calf first hold on to a chair hold on to a wall bendΒ
your leg up and then pull up towards your glutes and we're going to feel this is all up in theΒ
front of your thigh and again we want to hold this stretch for 30 seconds and work ourselves up to aΒ
full minute now again if you need to take a break just put that leg down and then rest and thenΒ
pull it back and then try to get that stretch now the other way of doing it is a little bitΒ
more advanced and if you have moderate to severe arthritis you may not be able to tolerate thisΒ
because it's putting a lot of pressure on your knee but what you want to do is lean down likeΒ
this you're going to want to hold on to something then what you can do is pull your leg up likeΒ
this and by kneeling down and pulling back you can actually get a deeper stretch you can even stretchΒ
out the outside and the inside by rotating your leg in and out like this and just holding thatΒ
area until you feel that bigger and deeper stretch now if you kneel for a long period of time it canΒ
get sore so what you can do is put like a small tower or a little cushion underneath your knee toΒ
help pad the area now the next muscle group we're going to work out on stretching are the hamstringsΒ
there's a lot of different ways to stretch out the hamstrings i find that standing and putting yourΒ
leg on a chair or a stool or a tabletop something like that is one of the most effective ways ofΒ
stretching out the hamstrings so stand up and then just slowly hinge at the hips and bend overΒ
and we're going to start feeling is you're going to start feeling in your hamstrings here goingΒ
all the way down towards the back of your knee now again just like the other muscle groups youΒ
want to start at 30 seconds and build yourself up all the way to one minute again if you need toΒ
take a break come out of the stretch and then get back into it and just keep hinging at the hipsΒ
and you're going to feel that stretch in the back of your hamstrings okay now we're going to move onΒ
into some exercises and the first exercise we're going to do are some half squats now half squatsΒ
are just like a full squat but you're only going halfway and so a full squat you're going all theΒ
way down your knees are getting to 90 degrees and then you're coming back up right but for peopleΒ
with arthritis especially if you have moderate to severe arthritis doing a full squat can actuallyΒ
overload the knees and actually cause more pain and so doing a half squat you're still going toΒ
get a good workout for your glutes as well as your thighs but you're not overloading your knees andΒ
so with the half squat all you have to do is stop halfway hold this spot for two to three secondsΒ
and then come out so just like this so one two up come back down one two come back up andΒ
the goal is to get to three sets of ten now if even doing a half squat causes tooΒ
much pain you can actually just use a chair and just work on sit downs and sit up so as youΒ
stand up you're going to feel that contraction in your quad sit down and then come up and hopefullyΒ
as you do this more you're going to start gaining more muscle you're going to start developingΒ
more muscles and then you get that into that get down into that half squat come back up andΒ
remember three sets of ten doing these exercises okay so the next exercise we're going to work onΒ
are the hamstrings so we're going to be doing some hamstring curls now remember the hamstrings inΒ
the back of your thigh so what i want you to do is hold on to a wall hold on to a chair slightly bendΒ
your other knee and then bring this leg up towards the back of your buttocks now you're not just kindΒ
of flinging your leg like this what you want to do is really feel that contraction you can even holdΒ
your hand right here and feel that muscle contract hold it for two to three seconds and then backΒ
down and we're doing three sets of ten doing this so kind of like this holding for two toΒ
three seconds back down bring it back up hold it two to three seconds and then back down allΒ
right so the next exercise are calf raises and we're targeting those calves again and so what iΒ
want you to do is hold on to a wall or that chair and then just come up on your tippy toes andΒ
then slowly come back down we're going to be doing three sets of 10 of all of these exercisesΒ
and you can even count a cadence when you're doing these so one two three one two three oneΒ
two three so you wanna come up onto your tippy toes and then slowly drop back down and that'sΒ
where you're gonna really feel that contraction in your calf muscles so just like this and workΒ
the goal is to do three sets of ten of these calf raises okay so the next exercise we're going toΒ
do are seated leg extensions and so how to do this exercise is you want to first take a seat ifΒ
this is my affected leg i want to fully extend my knee just like this and then slowly bring it backΒ
down so pull it up hold slowly bring it back down pull it up hold for a few seconds slowly bringΒ
it back down now if you want to make this a little bit more challenging is when you bringΒ
it back up don't fully bring your leg back down hold it here and just pulse and just do yourΒ
repetitions do your three sets of 10 just like this and pulsing the leg like this but if you needΒ
to bring it all the way back down to start off with as you gain more muscle then you're going toΒ
be able to do these terminal leg extensions just like this okay so the next set of exercises areΒ
all going to be done lying down and the first one of these is a lying straight leg raise and so whatΒ
i want you to do again if my right leg is affected is to lie down like this now don't tense yourΒ
shoulder and don't tense your neck muscles and just bring your leg up and then slowly back downΒ
bring your leg up hold for two to three seconds slowly come back down we're doing three sets ofΒ
ten doing this this is really going to work out all of your thigh muscles bring your leg up andΒ
then slowly back down okay so we're going to do all the same thing but also prone so we're goingΒ
to be doing prone straight leg raises so lie on your belly and what you're going to do is you'reΒ
going to engage your glutes and your hamstrings by bringing your legs straight up and then slowlyΒ
bring it back down bring it up hold for one or two seconds slowly bring it back down and we're goingΒ
to be doing three sets of 10 doing this so up and then slowly back down up slowly back down andΒ
you're going to be feeling this in your glutes and your hamstring muscles while you're doing thisΒ
exercise okay so the next exercise we're going to target are the glutes and the outer hip so what iΒ
want you to do is to lie down and you want to lie down on your unaffected side so just like thisΒ
and then you're going to bring your leg up and then slowly back down so this is a side raise thisΒ
is targeting all our glute muscles as well as our outer hip so do three sets of 10 of this exerciseΒ
now if you can't get as high as i can maybe just start down here do what you can and then day byΒ
day as things get stronger bring it up and then slowly back down just like that three sets of tenΒ
okay so the last exercise we're going to do is hip adduction so for this you want to again lie onΒ
your side but this time you're actually lying on your affected leg you bring your other knee aroundΒ
you and then what you're doing with your affected leg is bringing it inwards and so this is hipΒ
adduction so you lie down like this bring your leg up slowly back down bring your leg up slowly backΒ
down and what you're doing is three sets of ten of this exercise so up slowly back down this kneeΒ
stretch and exercise program is designed to be done four times a week for four to six weeksΒ
once you start feeling better you may want to continue to do the program once or twice a weekΒ
as maintenance therapy for lifelong protection and strengthening of your knees and rememberΒ
exercise therapy is one of many treatment options that i highly recommend everyoneΒ
with knee arthritis pursue this next video will go over all the other treatment optionsΒ
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! β€
Awesome video man π
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!
Iβm 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 π’π’π’ both kness are locked for many years
Can I still do these exercises even if my knee is slightly swelling?
Isnβt bad for the knee cap when you stretch your calf muscles with a straight leg? I am just not sureβ¦.
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 β€
Please do a bone on bone arthritis exercises! π
These exercises are next to impossible for me. Canβt put weight on knee. But muscles are affected and cramp also. Cannot straightened my left knee. Walking creates massive swelling. Iβm 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. π
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 donβt 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.π’
Thk u useful video
Dr Peng you are the best.Your excersices gives me better feeling on my knees.Thank you somuch β€
Thank you.
ππ»ππ»ππ»
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? Iβm 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 Switzerlandπ¨π
Thankyou β€ 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. πΈπͺ
Hi Dr Peng, Iβm 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, Iβm keen to avoid another replacement π³ are these exercises ok/beneficial for both knees? Many thanks, subscribed. π₯°π΄σ §σ ’σ ³σ £σ ΄σ Ώπ¬π§
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 legβs movements