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Stronger muscles are the key to supporting painful and damaged joints. The stronger your surrounding muscles, the less pressure and demand there is on your joints. Of course, it is difficult to strengthen muscles around painful or swollen joints, but there are ways to do so.


Bridging is a closed chain weight-bearing exercise which works to increase muscular strength of the hip extensors and promotes overall stability. It is often prescribed for patients with back pain, and increases the activities of core stabilisation muscles such as the internal oblique, external oblique, and erector spinae muscles.

  • Original position: Dorsal position with legs bend at 90°. Ankles and knee joints are hip-width apart. Arms are positioned next to the body.
  • Build-up tension by increasing pressure under your feet
  • Increase tension until your behind is lifted up
  • Lift your pelvis 10-20 times so that your upper body builds a straight line with your thighs
  • Take care to keep the distance between your ankles/ knee joints at hip-width

Skier seat

The skier seat routine is designed to build up the quads which can work to help counteract any instability experience din the knee joint. It is recommended for those suffering from osteoarthritis or who are acl (anterior cruciate ligament) deficient to offer the additional stability required when active.

  • Original position: Stand with your back to the wall (best choose a smooth surface which will allow you to slide up and down easily)
  • Slide down with your back to the wall until your thighs only have a light downward slope.
  • Your feet should be at some distance to the wall so you can place them directly under your bend knees.
  • Keep this position for maximal 20 seconds and repeat 5 times.
  • Don’t slide further down than putting your thighs in parallel to the floor.

Leg raise

A straight leg raise is used as part of your rehabilitation from knee, hip and thigh injuries and works to not only help with your range of motion but helping to focus on your quads and abdominal muscles.

  • Original position: Dorsal, with gymnastic band wrapped around the toes and attached with the hand to the floor on the same side.
  • The leg is raised up straight with slight orientation to the inside and released carefully back to the original position.
  • Repeat 10-20 times per side.

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How Does Age Affect People's Experiences Of OA?

​When we think about arthritis, there is a tendency to categorise it as an old person’s disease. We envision the little old lady struggling to make it across the road or the old man with a walking stick. But the reality couldn’t be further from the truth. There are thought to be around 10 million people living in the UK with the disease and these cover a range of ages from children right up to those over the age of 65.


How Does The Body Clock Affect The Development Of OA

Various factors can affect our body clocks but this is usually a temporary situation. A series of late nights, shift patterns that change and long flights can produce temporary effects such as mood changes and sleep disruption. We commonly refer to this as jet lag and do not view it as a serious problem but it is now widely recognised that our biological clocks are also important to our general well-being and health.


How Does Obesity Affect Your Risk Of OA Knee Pain

​Obesity has been known to be a serious health problem for many years, but the impact that being overweight can have on your knees is not always recognised. Seriously obese people are fourteen times more likely to develop osteoarthritis (OA) of the knee than people whose weight is within healthy parameters, so it follows that maintaining a healthy weight can reduce your risk of knee pain due to this disease.


What Are The Differences Between OA And Other Types Of Arthritis?

​There are over 100 different types of arthritis. The most common include osteoarthritis (OA), rheumatoid arthritis (RA), psoriatic arthritis (PsA), ankylosing spondylitis (AS), fibromyalgia and gout. Although there are many similarities between the different types of arthritis and the pain they cause, knowing which type you have can make the difference between successful treatment or further debilitation.


Where Can I Turn to For Support For OA Knee Pain

Osteoarthritis causes increasing joint pain and stiffness in the knee. Tenderness and swelling are also likely to be present. This may be particularly the case immediately after you wake up, after overusing your knee, or when resting.


How Can Tai Chi Help People With OA Knee Pain

​There is proof that the martial art tai chi can help with the symptoms and pain of knee osteoarthritis (OA). We look at the evidence below and explain how tai chi can improve the condition.


The Effect Of Weather On OA Knee Pain

​Many of us are familiar with stories of people with injuries or joint conditions claiming to be able to predict the weather based upon their pain and stiffness. Whilst they are often met with polite nodding or even ridicule, there is evidence that there may be a genuine link between weather conditions and levels of pain. There is a growing body of research looking at the effect of weather on OA knee pain, but the results are far from conclusive.


The Mental Health Impact Of OA Knee Pain

​Any injury to the knee can be particularly painful. This includes the mobility issues that often arise from osteoarthritis. As the knee is so important when standing or walking, damage to the joint can have a negative impact on your ability to accomplish day-to-day tasks. It is not, however, just the physical discomfort that can make life more difficult. As with any long-term injury, chronic pain in the knee can have a negative effect on mental health. For example, it can increase the likelihood of experiencing depression or anxiety.