Knee and Hip Strength Exercises
Strong lower limb muscles are an important aspect of your overall osteoarthritis management.
The Stand Up To Joint Pain exercises have been developed by a team of physiotherapists to help:
-
Strengthen your lower limb muscles
-
Improve joint mobility
-
Reduce the level of stiffness you experience in the joint
-
Improve your general functions of daily living and your quality of life
The exercises are graded into 3 progressive levels which can be combined in different ways to personalise your exercise regime. See options below:
Option 1
Start with Level One Exercises and progress through the next levels as you are comfortable to do so.
Level 1 – Stand Up To Joint Pain Exercises
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 2 – Stand Up To Joint Pain Exercises
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 3 exercises.
If the Level 2 exercises are too difficult you can continue with Level 1 exercises or try doing fewer Level 2 repetitions and build up over time.
Level 3 – Stand Up To Joint Pain Exercises
Strong lower limb muscles are an important aspect of your overall osteoarthritis management.
If the Level 3 exercises are too difficult you can continue with Level 1 and 2 exercises or try doing fewer Level 3 repetitions and build up over time.
Option 2
Focus on exercises grouped to target the muscles that are important for specific functional improvement and pain reduction.
Going up or down stairs
Exercises have been specifically grouped to help strengthen the quadriceps and gluteal muscles, and stretch the hamstring muscles to make it easier and less painful to go up and down stairs.
Getting in and out of the car
Exercises have been specifically grouped to help improve knee flexion (bending) and strengthen the quadriceps that can help improve physical mobility.
Sitting and getting out of chair
Exercises has been specifically grouped to help improve knee flexion and to strengthen the quadriceps (front of thigh muscles) and buttock muscles which are the main muscles used when sitting.
Option 3
Build small groups of strength, balance and mobility exercises into different daily routines.
Chair exercise routine
These exercises are designed to be done easily before and while sitting in a chair. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet, joint stiffness and limited joint mobility. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
In bed exercise routine
These exercises have been specifically designed to improve symptoms associated with joint pain including lower joint stiffness, joint swelling and unsteadiness on feet. By strengthening the relevant muscles groups targeted by the exercises, pain or difficulty associated with certain daily activities, such as going up and down stairs or getting in and out of a chair, can be improved.
Kitchen benchtop exercise routine
These exercises are designed to be done easily at the kitchen benchtop while waiting for the kettle to boil or for a meal to cook. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, lack of balance, poor walking pattern and stiff ankles, can be improved. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
TV exercise routine
These exercises are designed to be done easily while watching TV. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet, painful knees while standing up from sitting or going up and down stairs and ankle stiffness or swelling. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Brushing teeth exercise routine
These exercises are designed to be done easily while brushing your teeth in the morning and evening. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet and stiff ankles. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Stairs exercise routine
These exercises are designed to be done easily on stairs. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as,unsteadiness on feet, feeling weak in the ankles and difficulty ascending and descending stairs. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Option 4
Focus on exercises targetted at strengthening and stretching specific muscles.
Hamstring strengthening exercises
These exercises have been specifically grouped to strengthen the hamstring muscles located at the back of your thigh.
Quadricep strengthening exercises
These exercises exercises have been specifically grouped to strengthen the quadricep muscles located at the back of your thigh.
Calf strengthening exercises
These exercises are designed to be done easily at the kitchen benchtop while waiting for the kettle to boil or for a meal to cook. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, lack of balance, poor walking pattern and stiff ankles, can be improved. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Gluteal muscles strengthening exercises
These exercises are designed to be done easily while watching TV. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet, painful knees while standing up from sitting or going up and down stairs and ankle stiffness or swelling. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.