Home Exercises
for Osteoarthritis

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Home Exercises for Osteoarthritis

Warm up for 5 – 10 minutes prior to beginning these exercises. Examples of warm-up exercises include walking, walking on the spot, lifting your knees, or riding a stationary bike. Perform one set of exercises with the first leg and then switch to the other. Aim for an equal number of repetitions on each leg (e.g., 10 reps). Do 2 or 3 sets of each of the exercises, as tolerated. For standing exercises, please use support, like a chair, table, or countertop, to help with balance. Do not hesitate to contact a physical therapist or exercise professional for help with exercises.

Standing Side Leg Raise Hip Knee Arthritis Physiotherapy Exercise Edmonton Bone and Joint Centre Osteoarthritis EBJC

Standing Side Leg Raise

Stand on one leg with feet facing forward. Move one leg outward and away from the other. Make sure not to turn the foot out but rather lead with the heel. Maintain a level pelvis – do not hike up your hip and do not lean to the side. Progress to using a resistance band at your ankle.

Standing Glute Squeeze Kickback

Stand on one leg with feet facing forward. Move one leg backward, maintaining good standing posture – do not lean forward. Progress to using a resistance band at your ankle.

Sitting Leg Extension

Sit in a chair with your knees bent. Straighten one knee until it is fully straight, then lower it back to its original position. Progress to using a resistance band at the ankle, securing the other end to the chair leg.

Sitting Heel Slides

Sit in a chair with knees bent and feet flat on floor. Slide one foot along the floor, under the chair. Progress to using a resistance band at the ankle, securing the other end to a stationary object.

Sit to Stand

Sitting in a chair, move from sitting to standing position, using as little support your arms as possible. An in-between progression is to sit-to-stand from a cushion on the chair with no arm support. Further progression is to sit-to-stand without using your arms.

Standing Leg Curls

Stand with your weight primarily on one leg and your knee slightly bent. Straighten the knee of the stance leg. Progression is adding a resistance band behind your thigh. Further progression is stepping up onto a short step without pushing off your opposite leg.

Standing Lunge

Standing on both legs, bend your knees and simultaneously move one leg backwards. Use a table or the top of a chair to assist with balance, if needed. Bring the back leg forward while simultaneously straightening both knees.

Clam Shell

Lie on one side with both hips and knees bent. Keep your heels together and lift your top knee off your bottom knee (without your rolling body backward). Lower your top knee back with control. Progression: straighten out the top leg and raise the top leg off the bottom leg, leading with your heel towards the ceiling.

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Home Exercises for Osteoarthritis

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