By: AndyC
Added: 14 February 2025
If you've been diagnosed with osteoarthritis (OA), you might feel that you need to rest and avoid everything that loads up on your knees.
But here’s a surprising fact: more, not less, movement is one of the most useful ways to treat knee osteoarthritis.
Why Strength Training Is Helpful
Osteoarthritis happens when joints lose their cartilage, resulting in pain, stiffness, and loss of mobility. There is no method of reversing it, yet there is a large body of evidence [1] that shows that strength training can reduce pain, function more effectively, and even stop progression of OA.
Here's how:
Stronger muscles = reduced joint strain – Your muscles support and stabilize your knees. The stronger you are, the more weight is removed from the joint, reducing pain.
- Better mobility and flexibility – Enhanced movement in and around the knee joint means you can stand up from a sitting position in a chair or walk up a flight of stairs more easily and without discomfort.
- Reduced inflammation - Resistance training minimizes the amount of inflammation, a condition that is typically linked to causing pain and stiffness.
- Long-term protection - Supporting the muscles around your knee prevents further injury and reduces the risk of a fall or injury.
What Kind of Strength Training is Effective
Not all exercises are created equal when it comes to osteoarthritis. The most crucial is to do controlled, low-impact strength training that builds muscle and stability without making your symptoms worse. Some of the better places to begin are:
- Bodyweight exercises that involve squats, step-ups, and glute bridges can be employed to gain strength without putting undue stress on your knees.
- Resistance bands or light weights - Seated knee extensions and hamstring curls can be utilized to work around your knees without high impact.
- Functional movements - Movement that mimics real-life actions (sitting and standing, for example) builds muscle in a way that is transferable to every day life.
And most of all, it’s a question of determining what is right for you. Some enjoy doing strength work three times a week, while others must start at a lower point of intensity and build up to it. The key is to listen to your body and adapt accordingly.
If knee pain has been getting in your way, do not believe that exercising is impossible.
The right strength training program can also reduce pain, increase mobility, and allow you to be active in the years to come.
If you’re not sure where to start, I can help you.
Whether you need a strict strength training regimen or a consultation regarding what exercises would be most beneficial to you, I am here to talk to you.
Get in touch and let's start to build up those knees!
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