Simple DIY Isometric Exercises For Knee Osteoarthritis

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Simple DIY Isometric Exercises For Knee Osteoarthritis

Apart from medicines and a balanced diet, regular isometric exercises play an important role in management of Knee Osteoarthritis.

Simple DIY Isometric Exercises For Knee Osteoarthritis

Osteoarthritis (OA) is the most common musculoskeletal condition affecting the quality of life of older adults. A recent survey in India reported that the prevalence of OA in older adults more than 65 years of age was 32.6% in the rural population and 60.3% in the urban population. Three major physical impairments, such as knee pain, stiffness, and decreased quadriceps strength, are highly associated with OA and are believed to contribute to physical disability and progression of the disease. Combinations of treatment approaches including both pharmacological and non-pharmacological methods are often preferred. The Osteoarthritis Research Society International (OARSI) recommends methods including weight reduction and exercise programs for better management of knee OA.

There are three types of basic exercises: isotonic, isokinetic, and isometric exercise. Of these three, isometric exercise may prove to be the most appropriate for knee OA patients. Isometric exercises exert tension on muscles, without actually lengthening or shortening them. This means that the muscle is flexed, but it's not expanding and compressing.

Isometric exercises can be easily and safely performed at home using minimal to no apparatus. Further, isometric exercises, when done correctly, over a period of time may help reduce inflammation and bone destruction.

6 Examples of Isometric Exercises for Static Strength Training

Quad Compressions Using Towel Press

  1. Start with lying flat on the back.
  2. Then roll up a towel under the knee.
  3. With one leg bent, clasp the hands around the ankle.
  4. Follow this by placing your ankle towards the bottom and hold for 5 seconds.
  5. Repeat 3 times over again.

Click here to see the exercise video.

Quad Compressions Using Towel Press

The Hamstring Set

The Hamstring Set
  1. Start with sitting on a chair.
  2. Keep one leg on another chair in the front.
  3. Keep the leg straight in the position shown in the image for 30 seconds.
  4. You just need to do this once with 1 leg.
  5. Repeat the same with your other leg. 

Click here to see the exercise video.

Short Arc Quad Exercise

  1. Begin with putting legs out straight with a support behind the back.
  2. Then place a rolled towel under the knee.
  3. Start bending the ankle.
  4. Straighten the knee.
  5. Lift your leg 1cm off the towel and slowly return to starting position.
  6. Repeat 10 times to complete the set.

Click here to see the exercise video.

Short Arc Quad Exercise

Seated Resisted Knee Extension

Seated Resisted Knee Extension
  1. Begin with tying 2kg weight around your ankle.
  2. Then take the support of the chair.
  3. Slowly bring one leg backwards.
  4. Then bend the knee.
  5. Hold this position for 10 seconds.
  6. Repeat this 10 times with each leg for a complete workout. 

Click here to see the exercise video.

Assisted Sit-ups

  1. Sit on a chair and fold your arms.
  2. Stand up and sit back down.
  3. Then again stand up and sit back down.
  4. Repeat this procedure 10 times to complete the routine.

Click here to see the exercise video.

Assisted Sit-ups

Step-ups

Step-ups
  1. Take a stool which is 20-30 cms in height.
  2. Start your exercise by stepping up 5 times with one leg leading.
  3. Then repeat the same with the other leg.
  4. Repeat this 5 times to complete the set.

Click here to see the exercise video.

Practicing these gentle, low-impact exercises daily can significantly improve knee arthritis. They minimize stress on the joint by increasing its flexibility and strength. Afterward, be sure to do a few stretching exercises to help prevent your muscles from tightening up. Consider alternating the knees every other day to give sore muscles a rest. Along with weight control and a healthy diet, regular osteoarthritis exercises are all part of a comprehensive treatment plan for osteoarthritis. Consult your physician before starting these exercises to ensure the safety of your joints. 

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