5 Best Exercises to Help Manage Hip and Knee Osteoarthritis

Hip and knee osteoarthritis (OA) is a common degenerative joint disease that affects millions of people worldwide. It can cause pain, stiffness, and reduced mobility, making everyday tasks challenging. However, there’s hope for managing the symptoms and improving quality of life through targeted exercises and lifestyle modifications.

At Inner Strength Bayside, we’re proud to offer the GLA:D program, an evidence-based initiative designed specifically for individuals with hip and knee osteoarthritis. This program focuses on education, supervised targeted exercise, and weight management to empower patients in their journey towards better joint health.

Photo curtsey of GLA:D Australia. For more information on the GLA:D Program, see www.gladaustralia.com.au.

Best Practice Guidelines:

According to best practice guidelines, education plays a crucial role in OA management. Understanding the condition, its progression, and how to manage symptoms empowers individuals to take control of their health. Additionally, supervised targeted exercise is highly recommended for strengthening muscles around the affected joints, improving flexibility, and reducing pain. Finally, maintaining a healthy weight is essential, as excess weight puts added stress on already compromised joints.

My 5 Top Exercises:

Here are five of my top exercises from the GLA:D program that have shown excellent results in managing hip and knee osteoarthritis:

1. Bridging: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, and hold for a few seconds before lowering back down. This exercise strengthens the muscles in your hips and buttocks, providing stability and support to the affected joints.

2. Chair Squats: Stand in front of a sturdy chair with feet shoulder-width apart. Slowly lower your body towards the chair as if you’re about to sit down, then return to standing position. Chair squats help strengthen the muscles in your thighs and buttocks, improving overall joint function.

3. Standing Hip Abduction: Stand upright while holding onto a sturdy surface for support. Lift one leg out to the side, keeping it straight, then lower it back down. This exercise targets the muscles on the outside of your hips, which are important for stability and balance.

4. Standing Hip Adduction: Stand upright with feet hip-width apart. Bring one leg in over to the other and gently squeeze your thighs together, then release. This exercise targets the muscles on the inside of your thighs, helping to improve hip stability and joint function.

5. Sliders: Stand up straight behind a chair with a towel or slider under one foot. Slide the foot backward, slightly bending the front knee – while ensuring you have correct hip, knee and ankle alignment. Ensure your hip, knee and ankle are in a straight line – so that your knee does not cave in. You should be able to still see your toes. Come up into standing, repeat, then switch sides. Sliders help improve mobility in the hip and knee joints, reducing stiffness and discomfort. Please note that you need a slider for this exercise, or else try wearing a sock and sliding your foot on a smooth surface like floor boards.

The Best Thing About These Exercises:

The best thing about these exercises is that you need minimal equipment, so you can do them anywhere, anytime. Whether you’re at home, in the office, or traveling, you can incorporate these exercises into your daily routine. Plus, they can be easily progressed or regressed to suit your level of strength, fitness, and pain. With consistency and dedication, these exercises can help you manage your hip and knee osteoarthritis effectively, improving your overall quality of life.

The reps and sets of each exercise will depend on each individual, please consult one of our Physiotherapists for exercises individually tailored to you, your current condition, ability levels and your goals. Click here to Book Online.

Written by Petra Ruhl, Physiotherapist.