Osteoarthritis is a degenerative joint disease that occurs when the cartilage that cushions the ends of bones breaks down over time. Symptoms include pain, swelling, stiffness, and decreased joint mobility. The condition can make everyday activities like walking, climbing stairs, or standing for long periods difficult and painful.

Exercise can improve the symptoms of osteoarthritis and help slow the rate of joint decline. Targeted exercises can strengthen the muscles around the affected joint, providing extra stability and mobility while also lubricating the joint and improving circulation. Strengthened muscles can also take some of the load off the joint cartilage, which helps reduce further degradation.

Leg lifts allow you to target the quadriceps, or quads (front thigh muscles), without flexing the knee joint through an active range of motion. This can be a useful way to still activate your muscles on days that you have high joint pain. Studies have also shown that strengthening the quadriceps can reduce pain and improve function in people with knee osteoarthritis.

Here’s how to do leg lifts:

1. Lie flat on your back with one knee bent and the other leg straight.
2. On your straight leg, tighten the muscles on the front of your thigh and slowly lift your leg to the height of your bent knee or slightly higher.
3. Hold the contracted leg up for 10 seconds, then slowly lower it back down. This completes one repetition (rep).
4. Repeat for 10-15 reps on each leg.

This exercise strengthens the gluteal muscles, or glutes (butt muscles), and the hamstrings (back thigh muscles). Both of these muscle groups are important for supporting the knee joint.

Do this exercise on a highly padded surface to avoid putting too much pressure on the knees while you’re on the ground.

Here’s how to do all-four kick backs:

1. Begin on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
2. Keeping your knee bent at 90 degrees and your foot flexed, lift your right leg toward the ceiling.
3. Pause at the top and hold for a couple of seconds, squeezing your glutes for maximum engagement.
4. Lower your knee back to the floor slowly and carefully.
5. Complete 20 reps on each side. This is one set; complete up to two to three sets.

Clam shells target the hip abductors (muscles on the side of the hip) and external rotators (muscles that help the hip joint turn outward). These muscles help stabilize the knee joint and prevent excessive stress on the cartilage.

To increase the challenge of this exercise, place a resistance band around your thighs just above your knees. Experiment with different levels of resistance bands to find the right balance between challenge and maintaining good form.

Here’s how to do a clam shell:

1. Lie on your side with your knees bent at about 45-90 degrees and your feet together.
2. Keeping your feet together, raise your top knee toward the ceiling. You should feel your outer hip working.
3. Pause at the top for the contraction, and slowly lower your knee back to the starting position.
4. Perform each set to failure on each side, meaning until your muscles feel too weak to continue.

Step-ups challenge your balance, stability, and strength, making them an effective exercise for osteoarthritis. The major muscles worked in this exercise are the quads, glutes, hamstrings, hip flexors (muscles at the front of the hip), and calves.

Here’s how to perform step-ups:

1. Get a stable box or chair and place your front foot on it so your leg is at about 90 degrees.
2. Keeping your core tight, press through your front midfoot, and step completely up onto the box/surface. 
3. Gently touch your back foot onto the box and reverse the movement back toward the ground, keeping the movement slow and controlled.
4. Repeat 10 times on each leg for several sets.

For an additional challenge, hold a pair of light dumbbells in each hand during the exercise.

The wall sit is an excellent exercise for working your quads and patellar tendons (tissue connecting the kneecap to the shinbone), both of which help offload the knee joint. The wall sit also engages your core muscles, which helps maintain proper posture and prevent slouching.

Here’s how to do a wall sit:

1. Start with your back against a wall and then walk your feet out a few inches.
2. Lower your body until your knees are bent at a 45-90 degree angle.
3. Keep your back flat against the wall with your shoulders back and your head in a neutral position. 
4. Hold the position for as long as you can while maintaining proper form.
5. Slowly rise back up to a standing position and rest before you complete more sets. 

This is a variation of the traditional squat that reduces stress on the knees and lower back. The box provides a clear target and reduces the risk of going too deep into the squat. The major muscles worked include the quads, glutes, hamstrings, and hip adductors (muscles on the inner thigh).

Here’s how to perform a box squat:

1. Set up an exercise box or stable chair behind you with your feet shoulder-width apart.
2. Stand tall with your core engaged, and begin the squat by pushing your hips back first, just like you’re sitting down.
3. Slowly lower yourself toward the box or chair, keeping your knees tracking over your toes.
4. Once you lightly touch the box or chair, pause for a moment, then push through your midfoot to stand back up.
5. Make sure to stand up fully at the top to complete the repetition.
6. Complete three sets of 10 reps.

For an extra challenge, hold a kettlebell or dumbbell by your chest during the squat. 

Monster walks target the glutes and are especially effective for strengthening the muscles around the knees and hips. They are a great supportive exercise variation for people with osteoarthritis. The major muscles worked during monster walks are the glutes, hip abductors, quadriceps, and hamstrings.

Here’s how to do monster walks:

1. Place a resistance band just above your knees or around your ankles, and stand with your feet shoulder-width apart, knees slightly bent.
2. Engage your core and step your right foot out to the right while keeping both your feet straight.
3. Continue in the same direction, taking 10 steps to the right. With each step, make sure that you maintain tension in the band.
4. Now, step with your left foot out to the left, still keeping both feet straight. Take 10 steps to the left.
5. Repeat several sets, switching directions every 10 steps.

For a greater challenge, increase the resistance on the band.

Bosu ball squats are excellent for improving your balance, coordination, and stability. Performing squats on the unstable surface engages your legs and your core muscles. It’s a full-body movement, which can be beneficial for people with osteoarthritis.

Similar muscles are used as those in the traditional squat, including the quads, glutes, hamstrings, and calves. The Bosu ball squat also works your abdominal muscles as well as your hip and ankle stabilizers, which play a key role in keeping you steady.

Here’s how to do the exercise:

1. Turn the Bosu ball so the dome is down and the surface is flat.
2. Stand about shoulder-width apart on the flat surface and slowly lower your body down into a squat until your thighs are parallel to the ground or slightly lower.
3. Push through your midfoot and stand back up, extending your hips and knees as you reach the top.
4. Perform 10-15 reps per set, and repeat for two to three sets.

To increase the challenge, hold a dumbbell by your chest during the squat.

Balance and stability are essential for managing the effects of knee osteoarthritis. This movement challenges both, making it a great functional exercise for overall lower body strength and joint health.

The major muscles worked in this exercise include ankle stabilizers like the tibialis anterior and posterior, calves, quadriceps, glutes, and hip flexors. You’ll also be working your core muscles.

Here’s how to do a single-leg balance board drill:

1. Stand on the balance board with one foot and find your center point (hold onto something nearby, like the wall, if you need to).
2. Engage your core, keep a slight knee bent, and slowly shift your weight onto the standing leg.
3. Hold for 30-60 seconds, focusing on keeping pressure in the midfoot and the knee aligned with your toes.
4. Switch legs and repeat the movement several times through. 

Osteoarthritis often leads to pain and stiffness in the joints. However, staying active and using targeted exercises can help relieve or prevent these symptoms. Here are a few ways exercise can benefit people living with the condition:

• Improves joint mobility: These exercises help maintain and improve joint range of motion, which can help you move freely.
• Prevents stiffness: Regularly moving your joint through its full range of movement can help prevent stiffness and keep the joint functional.
• Protects cartilage: Movement encourages the flow of blood and synovial fluid, which lubricates the joints, supports healthy cartilage, and helps absorb shock.
• Strengthens muscles around the joint: The muscles around the joint act as extra shock absorbers, taking over for the damaged cartilage. Stronger muscles can reduce the stress and impact put on cartilage during daily activities, helping prevent further wear and tear.
• Lowers pain: By strengthening the muscles and protecting cartilage, these exercises can help reduce pain from overstressed, stiff joints.

It’s essential to focus on the exercises that make you feel stronger and don’t cause pain. Listen to your body when trying various exercises and stop if you feel pain.

You can also consult with a healthcare professional or physical therapist to develop a personalized plan. Targeted exercises, when done correctly, can be a powerful tool in managing osteoarthritis and improving your quality of life.