Strength Exercises
Exercise Guidelines
Strengthening of the musculature around the joint affected by OA has been proven to take pressure off of the joint and decrease pain. There are 3 levels of each exercise listed below. Begin with 2 sets of 10 of the intensity of your choosing and slowly work up to the next level. General muscle soreness after a day or two after working out is normal. Consult the soreness guidelines at the bottoms of the page for more details.
Ankle Plantarflexion
Level 1: Range of Motion, Level 2: Band Resistance, Level 3: Heel Raises
Hip Extension
Level 1: Range of Motion, Level 2: Ankle Weight, Level 3: Band Resistance
Hip Abduction
Level 1: Standing, Level 2: Clamshells, Level 3: Side stepping
Knee Extension
Level 1: Long Arc Quads, Level 2: LAQ with resistance, Level 3: Mini Squats
Knee Flexion
Level 1: Standing, Level 2: Standing with Weight, Level 3: Band Resistance
Postural
Level 1: Rows, Level 2: Rows with Bands, Level 3: Rows with Bands and Scapular Retraction
Cervical Retraction
Level 1: Seated, Level 2: Ball Resistance, Level 3: Ball Holds
Core
Level 1: Bridge, Level 2: Bridge with Holds, Level 3: Bridge with Single Leg Kick
Soreness Rules Criterion from the University of Delaware
| Level of Soreness | Action |
|---|---|
| 1. Soreness during warm-up that continues | 2 days off, drop down 1 level |
| 2. Soreness during warm-up that goes away | Stay at step that led to soreness |
| 3. Soreness during warm-up that goes away but redevelops during session | 2 days off, drop down 1 step |
| 4.Soreness the day after lifting (Not muscle soreness) | 1 day off, do not advance program to the next step |
| 5. No soreness | Advance 1 step per week or as instructed by healthcare professional |