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Exercises you can perform for knee osteoarthritis help alleviate knee pain and strengthen knee muscles, thus supporting joint health. Here are effective knee osteoarthritis exercises:
1. Contracting and Relaxing Knee Muscles (Quadriceps Squeeze)
Lie on your back. Contract your knee muscles and hold this position for 5 seconds, then relax. Repeat this exercise 10 times.
2. Straight Leg Raise
Lie on your back with your leg straight. While pulling your toes towards yourself, slowly lift your leg to hip level without bending your knee. Hold for 5 seconds and then lower it. Perform 10 repetitions for each leg.
3. 90-Degree Knee Bend and Straightening
Sit on a chair with your feet flat on the floor. Straighten one leg upwards and hold it in this position for 5 seconds, then return to the starting position. Perform 10 repetitions for each leg.
4. Towel Squeeze (Isometric Knee Exercise)
Sit on a chair and place a rolled-up towel between your knees. Squeeze the towel with your knees for 5 seconds, then relax. Repeat this exercise 10 times.
5. Side-Lying Hip Raise (Side Leg Raise)
Lie on your side. Keeping your top leg straight, lift it to hip level. Hold for 5 seconds and then slowly lower it. Perform 10 repetitions for each leg.
Knee Osteoarthritis Exercises
1. Contracting and Relaxing Knee Muscles (Quadriceps Squeeze)
Lie on your back. Contract your knee muscles and hold this position for 5 seconds, then relax. Repeat this exercise 10 times.
2. Straight Leg Raise
Lie on your back with your leg straight. While pulling your toes towards yourself, slowly lift your leg to hip level without bending your knee. Hold for 5 seconds and then lower it. Perform 10 repetitions for each leg.
3. 90-Degree Knee Bend and Straightening
Sit on a chair with your feet flat on the floor. Straighten one leg upwards and hold it in this position for 5 seconds, then return to the starting position. Perform 10 repetitions for each leg.
4. Towel Squeeze (Isometric Knee Exercise)
Sit on a chair and place a rolled-up towel between your knees. Squeeze the towel with your knees for 5 seconds, then relax. Repeat this exercise 10 times.
5. Side-Lying Hip Raise (Side Leg Raise)
Lie on your side. Keeping your top leg straight, lift it to hip level. Hold for 5 seconds and then slowly lower it. Perform 10 repetitions for each leg.