Knee Arthritis: 4 Simple Exercises to Reduce Pain & Avoid Surgery

Osteoarthritis of the knee affects millions, especially as we cross age 45. The natural reaction is often to stop walking and resting excessively — but joints need movement to stay lubricated with synovial fluid.

1. Straight Leg Raises (SLR): Lie on your back, bend one knee, and keep the other straight. Lift the straight leg about 12 inches off the bed, hold for 5 seconds, and slowly lower. Repeat 10 times per leg to strengthen the quadriceps without joint compression.

2. Seated Knee Extensions: Sit tall in a chair. Slowly straighten your knee until your leg is parallel to the ground. Squeeze your thigh muscle for 5 seconds. Repeat 10-15 reps.

3. Pillow Squeeze Between Knees: While seated or lying down, place a firm pillow between your knees and squeeze gently for 5 seconds. This builds adductor strength and stabilizes the patella.

4. Gentle Heel Slides: Lie down and gently slide your heel towards your hips, bending your knee as far as comfortable, then slide back. This restores joint mobility.

Always consult Dr. Rani at our clinic in Bijni for personalized assessment before starting any rigorous exercise regimen.