Isometric Exercises for Arthritic Knee Pain and Tendonitis

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If you are someone who experiences pain from arthritis and / or tendonitis in your knees, just perform these isometric exercises and it will help you feel better.

Isometric exercises are short duration exercises that are performed in a static position.

isometric exercise for knees

Written instructions for these exercises are to be found below followed by a video tutorial courtesy of the mobility experts at Human 2.0:

WarmUp (repeat all 3 – twice)

  1. stride routine – stride jumps, knee raise, forward kicks ( 30 sec.)
  2. squats – repeat 10 x
  3. march/jump/skip – (30 sec.)

Lesson – Isometric knee Exercises

1.  Quad Press (towel)

  • sit on floor
  • towel under straight leg
  • push knee into towel
  • 3 seconds hold with 3 second rest
  • repeat 10 x on each leg

2.  Hamstring Drag

  • sit on floor
  • straight leg slightly bent with heel on floor
  • think about pulling heel in for 3 seconds, but don’t move anything / 3 second rest
  • repeat 10 x on each leg

3.  Ab ductor Press (strap)

  • sit on floor with both legs bent
  • strap around both legs just a little below the knee cap and hold tight
  • pull legs apart for 3 seconds, then rest for 3 seconds
  • repeat 10 x on each leg

4.  Ad ductor Squeeze (blue block or book)

  • sit on floor with legs bent
  • place block between knees and squeeze for 3 seconds/ rest 3 seconds
  • repeat 10x

Option for abductor and adductor would be to do the exercises with your feet on the wall

Stretch (mat)

  1. Lie on your side leaning on your forearm to stretch your quad muscles.  Your body is straight with a bent top leg.  With knees together, push top foot into your palm and hold for at least 30 seconds.
  2. Lie on your back to stretch your hamstring muscles.  With one leg bent and the other leg vertical.  Flex your foot and pull your torso up to meet the straight leg overhead for 30 seconds.  Repeat with the other leg.
  3. Lie on your back to stretch your piriformis muscle in your glutes.  Bend your legs and place one over the other above the knee.  Pull your legs into your torso holding on to your and and legs.  Hold for 30 seconds and then switch legs.