3 easy knee exercises for battling arthritis

If you suffer from arthritis in one or both knees, strengthening the muscles that support your knees could help you stay mobile in the face of stiffness, swelling and pain that often accompanies the condition. Here are three exercises many sufferers can often do.

Squats build strength on all sides of your upper legs and buttocks, supporting a wide variety of everyday activities. If you experience knee pain, start with this mild version.

• Stand with feet about hip-width apart, touching a chair or kitchen counter for balance.
• Keeping your back straight and your eyes looking forward, slowly lower your body as if you were going to sit in a chair. Stop when you reach a point halfway to a sitting position, then raise yourself back to a standing position.
• Your legs should do the work. Use the chair or countertop only to keep your balance, not to support your weight.
• Try to do the exercise hands-free. To keep your body properly aligned, think about pushing down with your heels. Don't let your knees move forward of your toes.
• To bring it up a notch, lower yourself all the way to a chair. From the same starting position, sit lightly on the front half of a chair, then immediately stand up again.

This simple exercise with two variations works the hamstring muscles on the back of your legs.

• Lie on your back with your legs straight and your toes pointed toward the ceiling.
• Keeping your left leg straight, slowly bend your right leg so your knee moves toward the ceiling and your heel slides along the floor toward your buttocks.
• Slide your heel back to the starting position. After one set, repeat with the other leg.
• Start by doing one leg at a time. As you gain strength, do both legs together, which is more difficult.

This is an isometric exercise that safely works the muscles of the inner thigh, which help to stabilize the knees and hips.

• Sit in a chair with a large, rolled-up bath towel placed between your knees and thighs.
• Gently squeeze your knees together as firmly as you comfortably can. Hold for six seconds to do one repetition.
• Don't worry if your knees touch – as long as the contact doesn't cause pain – because the towel is meant to cushion your knees, not separate them. If you prefer, you can also use a folded bed pillow or a small sofa pillow.

As with any exercise or fitness program, it's always a good idea to check with your doctor or healthcare provider before you begin to ensure that you won't be at risk of injury.