Advanced Home Exercises to Improve Degenerative Knee Arthritis

Movement is important for keeping the knees strong. Personal trainer Amber Yang recommends beneficial exercises that can be done at home.Degenerative knee arthritis is the most common type of arthritis. In addition to aging, improper muscle use is a major contributing factor to osteoarthritis. The advanced exercises detailed in this article are designed for individuals whose knees can already move freely and aim to enhance knee stability.Degenerative knee arthritis is not a condition exclusive to the elderly. It occurs when the cartilage in the knee joint is damaged, leading to joint inflammation. The movement of joints is facilitated by the stretching and contracting of muscles. In traditional Chinese medicine (TCM), it is believed that improper muscle use can lead to bone misalignment and excessive friction, resulting in soft tissue damage. Therefore, strengthening the muscles around the knee is considered the most effective approach to addressing degenerative knee arthritis.3 Types of Beneficial Exercises for the Knee JointThe muscles related to the knee include the quadriceps, hamstrings, calf muscles, and glutes. According to a research article published in BMC Musculoskeletal Disorders, adding hip abduction exercises to the routine of patients with degenerative knee osteoarthritis has been shown to be effective in reducing knee joint pain.Knee joint exercises are generally divided into three types:1. Stretching: The primary goal is to relax the muscles around the knee joint and enhance their flexibility.2. Leg muscle exercises: These exercises target the quadriceps, hamstrings, and calf muscles directly related to the knee. Research has shown that training the rectus femoris (one of the quadriceps muscles) is particularly beneficial for the knee.3. Hip muscle stabilization exercises: These exercises primarily focus on the abduction of the gluteus medius.Hamstring Stretching ExercisesRelated StoriesCalf raises exercise demonstrated by Amber Lang. (The Epoch Times)Hamstring Stretching Exercise 1: Calf RaisesCalf raises are an excellent full-body exercise. During the process of rising onto your toes, you not only stretch the muscles of your feet but also engage other muscles to maintain the tiptoe position.Steps:Stand with your feet shoulder-width apart, engage your core, and keep your body straight. If you feel unsteady, lightly hold onto a chair for support.Raise your heels to stand on your tiptoes, hold the position for as long as possible, then lower your heels back down.Note: During the exercise, aim to move straight up and down, maintaining your balance and avoiding inward rolling of your feet. Use the strength of your toes to lift your heels. Beginners should not worry about lifting their heels too high—simply lift to a height that feels comfortable.Forward and backward lunges. (The Epoch Times)Hamstring Stretching Exercise 2: Forward and Backward LungesForward and backward lunges can stretch the muscles at the back of the knee, increasing their flexibility. Additionally, these movements can enhance the production of synovial fluid in the knee joint.Steps:Stand with your feet shoulder-width apart.Step one foot forward and place it on a chair, pressing your hands on your knee. Perform a forward lunge by pressing down with your front leg, then straighten your front leg and press down again.Switch to the other foot and repeat the same movements.As your knee flexibility and strength improve, you can switch to a lower chair. The goal is to eventually perform this stretch with both feet on the ground. Lowering the height of your front foot also helps strengthen your quadriceps.Quadriceps Strengthening ExercisesSquats. (The Epoch Times)Quadriceps Strengthening Exercise 1: SquatsSteps:Stand with your feet shoulder-width apart and slightly angled outward, keeping your back straight and leaning slightly forward. Avoid shrugging your shoulders or slouching.As you inhale, engage your glutes and knees and slowly squat down until your thighs are parallel to the ground. Try to keep your knees from extending past your toes.As you exhale, use your thigh muscles to straighten your legs to a standing position.Quadriceps Strengthening Exercise 2: Lateral Squat WalksSteps:Start in the squatting position of the following exercise (feet angled outward, back straight and slightly leaning forward, thighs parallel to the ground).Move two steps to the left, then two steps to the right.Standing leg hold. (The Epoch Times)Quadriceps Strengthening Exercise 3: Standing Leg HoldThis exercise improves knee stability, strengthens leg muscles, and enhances balance. When starting out, you can hold onto a chair for support.Steps:Stand with your feet shoulder-width apart.Shift your weight to the right, lift your left foot, and hold it close to your body with your hands for five seconds, then lower your left foot.Shift your weight to the left, lift your right foot, and hold it close to your body with your hands for five seconds, then l