Have you been suffering from knee arthritis or anything painful in your legs and taking expensive medicines? If you haven’t been yet, you’ve got to start strengthening your knees and entire legs before it’s too late.

However, if you’re unfortunately feeling any leg pain right now, you need to quickly give your attention by following these 6 best exercises –  knee arthritis and the entire legs to reduce the pain, protect the joints from further damage and eventually ease your suffering from any painful leg illnesses.



Table Of Contents

Best Exercises – Knee Arthritis

1. Standing Leg Side Raise ( Alternate )

2. Standing Leg Front Raise ( Alternate )

3. Standing Leg Kick-back ( Alternate )

4. Haft Squat

5. Seat and Stand Motion

6. Seated Leg Front Raise ( Alternate )

Exercise Summary

Final Thoughts On Best Exercises – Knee Arthritis



Best Exercises – Knee Arthritis

The best exercises for knee arthritis are actually the low-impact moves which can be done at the comfort of your own home.

To help you out, you’ve got to follow these simple but effective home exercises intended for someone like you and for so many others in every part of the world.

You don’t need to prepare any equipment and if you are standing at home right now, you can easily start with…

1. Standing Leg Side Raise (Alternate)

Starting Position:

Stand-up straight with your hands at your sides or hips or for a better balance, hold onto the back of a chair

Execution:

1. Raise your right leg to your side while putting all the weight in your left leg

2. Lift your foot as high as you can while engaging your core to keep the balance and your torso upright as possible

3. Hold on for 3 seconds then slowly lower your leg back to the starting position and continue with your left leg to finish the 1st set

4. Repeat  1, 2 and  3 up to 3rd set

Set, Rep and Rest:

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

Effect:

This exercise reduces knee pain and strengthens your leg muscles which support your knees. It also enhances stability and balance


2. Standing Leg Front Raise (Alternate)

Starting Position:

Stand-up straight with your hands at your sides or hips or for a better balance, hold onto the back of a chair

Execution:

1. Swing your right leg at your front while putting all the weight in your left leg

2. Lift your foot as high as you can while engaging your core to keep the balance and your torso upright as possible

3. Hold on for 3 seconds then slowly lower your leg back to the starting position and continue with your left leg to complete the 1st set

4. Repeat  1, 2 and  3 up to 3rd set

Set, Rep and Rest:

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

Effect:

Improves leg stability, balance, and strength that help reduce the pressure on the knees.


3. Standing Leg Kick-back (Alternate)

Note: As you regularly do the first three exercises above and wish to add a bit pressure, you can use a resistance band as shown in the picture and you can choose one here.

Starting Position:

Stand-up straight with your hands at your sides or hips or hold onto the back of a chair for a better balance

Execution:

1. Raise your right leg behind you while putting all the weight in your left leg

2. Lift your right heel as high as you can while engaging your core to keep the balance

3. Hold on for 3 seconds then lowly lower your leg back to the starting position and do it with your left leg to finish the 1st set

4. Repeat  1, 2 and  3 up to 3rd set

Set, Rep and Rest:

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

Effect:

This exercise reduces knee stiffness and pain; strengtens your leg muscles which support your knees and provides you better balance and stability.


4. Haft Squat

Starting Position:

1. Stand-up with your feet-shoulder-distance apart

2. Your arms should be stretched out in front of you

Execution:

1. Bend your knees slowly while keeping your feet flat on the floor until you are in a half-sitting position

2. Keep your chest out and your back straight while engaging your core for a better balance

3. Hold on for 3 seconds then slowly stand back to the starting position and continue with your left leg to complete the 1st set

4. Repeat  1, 2 and  3 up to 3rd set

Set, Rep and Rest:

1st Set – 12 reps with 2 minutes rest in-between sets

2nd Set – 10 reps with 2 minutes rest in-between sets

3rd Set – 8 reps with 2 minutes rest in-between sets

Effect:

This strengthens the muscles of your knees’ biggest protector which are your thighs


5. Seat and Stand Motion

Starting position:

1. Sit down straight in a chair with your feet flat on the floor

2. Cross your arms over your chest

Execution:

1. Slowly stand straight up

2. Hold on for 2 seconds then slowly return to your starting position to finish the 1st set

3. Repeat 1 and 2 up to the last set

Set, Rep and Rest:

1st Set – 12 reps with 2 minutes rest in-between sets

2nd Set – 10 reps with 2 minutes rest in-between sets

3rd Set – 8 reps with 2 minutes rest in-between sets

Effect:

This simple exercise effectively helps to enhance your thigh strength and maximize your knee movement


6. Seated Leg Front Raise (Alternate)

Starting Position:

1. Sit in a strong chair bending your knees and keeping your feet flat on the ground

2. Hold onto the edges of the chair for better stability

Execution:

1. Slowly extend your right leg as high as you can

2. Hold on for 5 seconds then slowly return to the starting position

3. Continue with your left leg to complete the 1st set

4. Repeat  1, 2 and  3 up to 3rd set

Set, Rep and Rest:

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

Effect: 

This exercise helps strengthen your quadriceps, the muscles right above your knees or in front of the thigh


Exercise Summary

1. Standing Leg Side Raise ( Alternate )

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

2. Standing Leg Front Raise ( Alternate )

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

3. Standing Leg Kick-back ( Alternate )

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets

4. Haft Squat

1st Set – 12 reps with 2 minutes rest in-between sets

2nd Set – 10 reps with 2 minutes rest in-between sets

3rd Set – 8 reps with 2 minutes rest in-between sets

5. Seat and Stand Motion

1st Set – 12 reps with 2 minutes rest in-between sets

2nd Set – 10 reps with 2 minutes rest in-between sets

3rd Set – 8 reps with 2 minutes rest in-between sets

6. Seated Leg Front Raise ( Alternate )

1st set – 24 reps ( Right leg – 12 reps; Left leg – 12 reps ) – 2 minutes rest in-between sets

2nd set – 20 reps ( Right leg – 10 reps; Left leg– 10 reps ) – 2 minutes rest in-between sets

3rd set – 16 reps ( Right leg – 8 reps; Left leg – 8 reps ) – 2 minutes rest in-between sets


Final Thoughts On Best Exercises – Knee Arthritis

Executing all of the above exercises doesn’t need to be done everyday. You can do these every other day or 3 times per week to give way for the recovery and growth of the muscles.

However, if your legs have been in pain due to knee arthritis, gout and others, you can choose any 2 to 3 of these and gently execute everyday to help relieve the pain.

In case you’ve been taking or applying something for pain relief such as one of… THE 10 BEST PAIN RELIEVERS 2019 , take or apply this 10-15 minutes before the exercise to aid with the pain control as you do your workout, for a better execution and result.

When you’re done with your exercise, compressing your knees with an ice pack is recommended to either avoid or relieve any possible leg pain and swelling.

In case you’re suffering as well from hand arthritis, one of these 9 BEST HAND EXERCISE EQUIPMENT 2019 can naturally help you relieve the pain.

Enjoy your exercise and be safe!

If you ever need a hand or have any questions, feel free to leave them below and I’ll be more than happy to help you out.