Strong lower limb muscles are an important aspect of your overall osteoarthritis management.
As you build your muscle strength and you can comfortably complete the Level One exercises and repetitions, continue on to the Level Two and Level 3 exercises.
Level 1 Exercise 1 - warm up
Aim: Warm up your muscles prior to doing your exercises and stretches
Instructions: Walk on flat ground for 2 minutes, trying to cover as much distance as possible in the 2 minutes without running.
Stop at any point if you are in pain, are feeling too tired or feel light-headed.
Start walking again once you feel capable of continuing.
Alternative: If continuous walking is too difficult, walk 20 metres then rest or sit, walk 20 metres more. Repeat in this way for the 2 minutes.
Duration: 2 minutes
Level 1 Exercise 2 - balanced sway
Aim: Train balance muscles so you will be steadier on your feet and reduce your chance of falling.
Instructions: Stand upright facing a solid surface, with your thighs just touching the surface eg. table or chair back.
Step back a small amount (about half the length of your feet) – stand with your feet shoulder width apart, with your feet flat on the ground.
Stand up straight – straight knees, straight back, look straight ahead with your fingertips just touching the back of the chair if needed for balance.
Sway slowly forward until both thighs just touch the table/chair (do not lean on them).
Hold for 3 seconds then move back to starting (upright) position
Repetitions:10 times (3 x per week).
Tip: Try not to overbalance or take a step.
Level 1 Exercise 3 - active ankle pump
Aim: Stretch calf muscles and improve ankle mobility to reduce ankle stiffness in the morning and ankle swelling throughout the day.
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Level 1 Exercise 4 - calf strength against elastic tube
Aim: Strengthen calf muscles (lower leg) and to improve ankle mobility which assists with the “push off” phase of walking and maintaining balance.
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Level 1 Exercise 4b - calf raises while sitting
Aim: Strengthen calf muscles and improve foot mobility to assist with the “push off” phase of walking and maintaining balance.
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Level 1 Exercise 5 - heel slide
Aim: Improve hip and knee mobility and hip flexor strength in order to lessen hip and knee pain and stiffness on waking.
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Level 1 Exercise 6 - lateral leg slides
Aim: Strengthen hip adductor and abductor muscles to help with pelvic stability when standing up or walking.
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Level 1 Exercise 7 - knee extension over towel
Aim: Strengthen front thigh muscles (quads) to improve your ability to climb stairs well, stand up from a chair and walk independently.
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Level 1 Exercise 8 - prone (lying) buttock squeeze
Aim: Activate gluteal muscles (buttocks) and stretch hip flexors to improve your ability to stand up from a chair, go up and down stairs, and walk, run and lift.
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Level 1 Exercise 8b - standing buttock squeeze
(alternative exercise - if ‘Prone (lying) buttock squeeze’ is too difficult)
Aim: Activate gluteal muscles (buttocks) and stretch hip flexors (front hip muscles) to improve your ability to stand up from a chair, go up and down stairs, and walk, run and lift.
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Level 1 Exercise 9 - prone (lying) hamstring leg curls
Aim: Strengthen hamstring muscles (back of thighs), stretch quad muscles (front of thighs), and mobilise knee. This helps to develop an efficient walking pattern, straightening your hip and bending your knee.
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Level 1 Exercise 9b - standing hamstring curls
(alternative to ‘Prone (lying) hamstring leg curls’)
Aim: Strengthen hamstring muscles (back of thighs), stretch quad muscles (front of thighs), and mobilise knee. This helps to develop an efficient walking pattern, straightening your hip and bending your knee.
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Level 1 Exercise 10 - groin stretch in sitting
Aim: Stretch inner thigh (adductor) muscles and improve hip joint mobility to make walking and getting up from a seated position much easier and using stairs less painful.
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Level 1 Exercise 11 - sitting hamstring leg curls
Aim: Strengthen hamstring muscles (back of thighs), stretch quad muscles (front of thighs), and mobilise knee. This helps to lessen pain and stiffness in knees and improve your walking pattern.
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Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.