Resistance Bands:  Are They Good For Arthritis In The Knee?

(Updated 3/3/24)

So, your arthritic knees are making you feel a hundred years old, huh?

Joint pain from arthritis can be a common issue for older adults – with the knee being one of the most affected joints.

If you’re like me, you are always searching for effective, low-impact ways to manage your knee pain.

One of the best ways I have found is through exercise and movement.

Several years ago, a physical therapist recommended that I add resistance bands to my strength training routine.

He pointed out that resistance bands aka exercise bands are one of the best go-to fitness tools when rehabbing an arthritic joint because of their versatility and gentleness on the joints.

These elastic bands have different strengths, providing adjustable resistance levels for every fitness level.

Their elasticity allows you to perform a wide range of motions for your needs, which helps maintain joint mobility and build the muscles that support your knees.

Using them in my exercise routine has significantly decreased my pain and swelling.

So, let’s explore how these simple tools can be included in your daily routine to help decrease pain and improve function. 

Understanding Arthritis in the Knee

Arthritis in the knee is a condition that affects our joints, where inflammation can lead to pain, stiffness, and decreased mobility. 

Osteoarthritis and rheumatoid arthritis are the two main types of arthritis: 

• Osteoarthritis of the Knee: This is the most common type of arthritis. It occurs when the cartilage, which cushions the ends of bones in our joints, wears down over time.
• Rheumatoid Arthritis (RA): RA is an autoimmune disorder primarily affecting our joints. It causes swollen and painful joints due to the immune system mistakenly attacking the lining of the joints.

Symptoms:

• Swelling: Our knees may feel tender, and sometimes, an accumulation of fluid is noticeable.
• Pain: Experienced especially when we walk, climb, lift heavy objects, or even at rest.
• Stiffness: Most noticeable when we wake up in the morning or after sitting for an extended period of time.
• Loss of Flexibility: We might struggle to straighten our knees fully.

Risk Factors include age, family history, past knee injuries, obesity, and overuse.  

How Resistance Bands Can Help with Knee Arthritis

By using resistance bands, you’ll strengthen your joint muscles, maintain bone health, and improve balance.

Improving Joint Mobility

Using resistance bands can improve the range of motion in your knee joints.

Through controlled movement, you can maintain or even increase the mobility of our knees, which is important for keeping the joint functioning correctly.

Strengthening Surrounding Muscles

Strengthening the muscles around our knees decreases the stress on the joint itself.

With resistance bands, we can target key muscle groups like the quads and hamstrings.

Increasing muscle strength can provide more support and stability for the knee.

Improved Flexibility

You will gain flexibility when you improve the elasticity of your muscles and tendons.

Using resistance bands for stretching exercises helps to elongate the muscles gently.

Consistent stretching with bands can lead to improved flexibility and reduced stiffness in your knees. 

9 Simple Exercises with Resistance Bands for Arthritic Knee

Remember you are trying to increase the strength of the muscles surrounding the knee joint, so you need to include calf muscle hamstring, quads, hip flexors, and gluteal muscles in your exercise plan.    

If you are new to exercise, begin with the three resistance band knee exercises below. 

You can do them when you get out of bed in the morning and again before going to bed at night.

Start with low resistance and proper form to avoid overstraining your knee joints. 

You may want to consider icing the knee joint after a workout if you have swelling or inflammation.  

Lying Resistance Band Knee Extension

• Begin by lying on your back with the resistance band under your heel.
• Grab the band firmly with both hands on either side and keep your upper arms on the surface you are lying on.
• Slowly extend your leg straight up so that your leg and feet are in alignment.
• Bring your leg back down and repeat 8-12 times on each leg.
• You can increase and do 2-3 sets of this exercise as you progress.

Lying Hip Extension

• Begin by lying on your back wrap the resistance band around your foot.
• Hold the band tightly with both hands
• Bring your knee to your chest and then extend it straight out making it parallel with your body.
• Repeat this for 8-12 times.  As you progress you can do 2-3 sets of this exercise per leg.

 Lying Glute Extension

• Begin by lying on your back with the band around your foot.
• Grab the end of the band with both hands.
• Pull the band towards your chest.  This may be a limited motion for you so only take it as far as you are comfortable.  You can progress as you do it more.
• Do 8-12 reps on each leg and progress to 2-3 sets per leg.

Additional Resistance Band Exercises to Include as You Progress: 

Clamshells

• Begin by lying on your right side.
• Place the resistance band above your knees.
• Bend knees to 90 degrees.
• Lift your left knee pointing up to ceiling while keeping your feet together.
• Lower the left knee back to the right knee.
• Repeat 10 times, then roll to left side and repeat on right leg.
• As you progress, try to do 2-3 sets per leg.

Standing One Leg Side Raise

• Begin by standing with a resistance band around the ankles.
• You may want to be by a wall or chair for support
• While standing on one leg raise the other leg out to the side. You can also kick the leg out behind you or in front of you.
• Do 8-12 reps and increase to 2-3 set of 8-12 reps as you progress.

Hip Bridges

• Begin by lying on your back with your resistance band around your legs above the knees.  (don’t put the band on the knees make sure it is above to avoid injury).
• Lift your butt and push the band outward.  You may only be able to push it out slightly at first, but you should be able to progress as you do this exercise more.
• Lower your butt and release the resistance.
• Then repeat 8-12 times.  As you progress do 2-3 sets.

Terminal Knee Extension

• Secure the band to a stationary pole or in a door jam.
• Put one leg through the band and place the band behind your knee.
• Step back until you feel tension on the band.
• While keeping your leg slightly bent when at rest
• Straighten your leg by flexing your quad.
• Repeat 8-12 times per leg.  You may increase to 2-3 sets as you progress.

Calf Raises

• Start in a standing position with loop band looped under both feet.
• Grab the band on either side with both hands.
• Feet shoulder-width apart and toes pointed forward.
• Stand close to a chair or a wall for support.
• Lift both heels up off the floor and hold for a few seconds before slowly lowering them back down. If this is to hard at first just do one foot at a time.
• Repeat this exercise 8-10 times for 2-3 sets, resting between each set.
• If this is difficult back off and do fewer reps or sets at first.

Squats

• Begin standing with a resistance band above the knees.
• Place feet shoulder-width apart.
• Slowly lower your upper body while pushing your buttocks back as if sitting in a chair.
• Lower as far as you can without causing pain.
• Pause for a few seconds.
• As you push your heels into the ground return to a standing position.
• Repeat 8-12 times.

 Safety Tips and Techniques

Safety is very important while doing any resistance exercise.    

 Here are some tips:

• Always warm up beforehand with light activity, such as walking.
• Never rush the movements; you want smooth, controlled motion.
• Stop any exercise that causes sharp or increasing pain.
• Make sure that the exercise band is securely fastened to prevent snapping back.

By following these guidelines, you can make resistance band exercises a safe part of our knee arthritis management routine. 

Including Resistance Bands into Your Routine

Starting with a tailored approach to fitness can improve your joint flexibility and strength.

Creating a Workout Plan

When introducing resistance bands into your workout plan, focus on low-impact exercises targeting the muscles around your knees.

You need to choose the appropriate resistance level for your bands; these typically range from light to heavy.

Start with lighter bands and gradually progress.

For safety, be sure your workout plan includes:

• Warm-up: Gentle exercises to increase blood flow to the muscles, prepare the joints, and reduce the risk of injury
• Cool-down: Stretching exercises to prevent stiffness.

By tracking your workouts, it allows you to monitor your progress and adjust resistance levels as needed.

Frequency and Duration of Exercises

The frequency and duration of new exercises with resistance bands are essential for getting results without overstraining your knees.

• Frequency: Starting 2-3 times per week, listen to your body and increase days as tolerated.
• Duration: Sessions of 15-30 minutes work well, remembering not to push into pain.
• Consistancy:  Consistancy plays a crucial role on building stronger muscles

Potential Risks and Precautions

When considering resistance band exercises for knee arthritis, you need to be aware of potential risks and take the necessary precautions.

When to Avoid Resistance Band Exercises

If you experience severe pain, inflammation, or swelling in the knee joint, it’s best to avoid using resistance bands. 

Activities that cause sharp pain or increase symptoms could worsen joint health. 

It’s important to listen to our body and stop any exercises that lead to discomfort beyond mild soreness.

Consulting with Healthcare Professionals

Before beginning any new exercise regimen, consulting with healthcare professionals is a good idea. 

With knee arthritis, you should probably seek guidance from your medical team, who is familiar with your case and specific needs. 

They may want to recommend a physical therapy program or am athletic trainer to make sure that the exercises are performed correctly to maximize benefits and reduce injury risk.

Incorrect usage can place unwanted strain on the knee joint. 

Conclusion

Starting an exercise program can be tough.

Your body aches and you’d rather stay in bed.

But if you don’t start moving, your muscles will deteriorate, and your pain will increase.

Plus, you might pack on some extra pounds that’ll make your knees cry out for mercy.

The good news?

Exercise promotes relaxation, improves sleep, boosts energy, and can even ease anxiety and depression.

But before you start hustling, talk to your doctor. We’re all different and have different fitness levels, so it’s important to take it slow.

Don’t overdo it or you’ll end up too sore to continue, ultimately derailing your fitness progress. It’s a fine line, but worth the balance.