![]() Put your heel on the block and point your toes toward the ceiling. Step 1: Stand upright in front of an exercise block. Hamstring stretches may increase flexibility and range of motion for better, pain-free movement. The standing hamstring stretch lengthens the muscles on the back of your thighs. Step 5: Perform the stretch 3 to 5 times on each side. You can squeeze your glute to push your hip forward and deepen the stretch. Step 3: Grasp your ankle to gently move your foot closer to your butt, feeling the stretch along the front of your thigh. Step 2: Bend one knee, moving your heel toward your butt. Hold the back of a stable chair for balance. Step 1: Stand tall with your back straight. Increased quadriceps flexibility allows you to bend your knee further with less discomfort. Standing quadriceps stretchĪs the name suggests, the standing quadriceps stretch works the quadriceps muscles –– a group of four muscles on the front of your thighs. Here are 6 stretches and exercises to help you get started. Stronger muscles may relieve pressure from painful joints and make everyday activities easier. Targeted strengthening exercises can help support and stabilize your knees. Strengthening exercises: Inflammation can also cause knee joint pain, especially when standing, walking, or bending. Stretches can relax tight muscles and increase flexibility, allowing more fluid movement. Stretches: Joint inflammation can make your knees stiff. A complete routine for knee osteoarthritis should include: But, when done carefully, exercises for knee arthritis can help alleviate symptoms. Working out might be the last thing on your mind when you have knee arthritis. ![]() What are the best exercises for knee arthritis? All you need are your healthcare provider's OK and helpful tips to get started. ![]() But targeted stretching and strengthening exercises can help improve your symptoms. You might think exercising worsens knee arthritis. These symptoms can make it difficult to move around and complete your daily activities. It often affects the knees, causing joint pain, stiffness, and inflammation. This degenerative condition wears down the cartilage in joints and surrounding bones. While there are many types, osteoarthritis is the most common. Arthritis is a common musculoskeletal condition that affects 24% of adults in the U.S.
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