Strengthening our knees can help improve pain and function in people with arthritic knees. It is recommended as a treatment within the National Institute of Health and Care Excellence (NICE) guidelines.
Arthritis is a common condition that affects millions of people worldwide, particularly in the knees. Arthritis can make it difficult to perform certain exercises and movements, and it can be challenging to determine which exercises are beneficial or detrimental for people with arthritis.
Two popular exercises that are often recommended for building lower body strength are squats and deadlifts. However, people with arthritis in their knees may wonder which of these exercises is better for their condition. In this blog, we will discuss the benefits and drawbacks of squats and deadlifts for people with arthritic knees, it is not as straightforward as you might think.
Squats
Squats are a popular exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. All muscles that help the knee to function well. Squats are often performed with a variety of equipment, including barbells, dumbbells, kettlebells, and bodyweight. However, squats can put a lot of stress on the knees, particularly if they are performed incorrectly or with too much weight.
Benefits of Squats for Arthritic Knees
Despite the potential risks, squats can be really beneficial for people with arthritic knees. Squats can help strengthen the muscles around the knees, which can help support the joint and reduce pain. Additionally, squats can improve flexibility, which can help improve the range of motion in the knee joint.
Drawbacks of Squats for Arthritic Knees
While squats can be beneficial for people with arthritic knees, they can also be challenging to perform, particularly if your knee is painful. Squats can put a lot of pressure on the knee joint, which can exacerbate pain and inflammation. Additionally, if squats are performed incorrectly, they can cause further damage to the knee joint.
So should or shouldn’t I do squats?
Squats are essential in improving the function of arthritic knees. However if not done appropriately then they can make things worse. It’s all about doing them in the right way and at the right time. I often see people in clinic that have started doing squats in an attempt to improve their knees only to flare them up. It is an exercise that I do in some form with all of my arthritic knee patients.
The best way to improve the strength and function of an arthritic knee is to complete a program that is carefully designed to improve strength without aggravating your knee. This is exactly what my Online Arthritic Knee Program does, combining exercises, advice, and even a biomechanical assessment. Allowing you to identify exactly what is going on in your knee so you can really target the exercises.
Deadlifts
Deadlifts are another popular exercise that can help build lower body strength. Deadlifts primarily target the hamstrings, glutes, and lower back, but they also work the quadriceps and calves to a lesser extent. Deadlifts can be performed with a variety of equipment, including barbells, dumbbells, kettlebells, and trap bars.
Benefits of Deadlifts for Arthritic Knees
Deadlifts can be beneficial for some people with arthritic knees because they work the muscles around the knee joint without putting as much stress on the joint itself.
Drawbacks of Deadlifts for Arthritic Knees
While deadlifts can be beneficial for some people with arthritic knees, they can also be challenging to perform, particularly if your knee is painful. Additionally, if deadlifts are performed incorrectly, they can cause further damage to the knee joint. Deadlifts mainly target hamstrings, which in my experience are often already overactive in people with arthritic knees. So further exercising them tends to be detrimental. Deadlifts can put a lot of pressure on the lower back, which can cause pain, discomfort, and injury.
So should or shouldn’t I do deadlifts with my arthritic knee?
If you already have deadlifts within your exercise routine and they are not causing you any problems then by all means continue them. If not then it is not an exercise I would recommend for the reasons above. I would however advise that you focus your time and energy on more effective exercises to improve the strength and function of your arthritic knee. Improving your knee health whilst ensuring you are not having detrimental effects on this joint.
This is exactly what my Online Arthritic Knee Program does, combining exercises, advice, and even a biomechanical assessment. Allowing you to identify exactly what is going on in your knee so you can really target the exercises. Improving strength and function without aggravating your knee.
Conclusion
Both squats and deadlifts can be beneficial for people with arthritic knees, but they each come with their own set of risks and benefits. Ultimately, the best exercise for arthritic knees will depend on the severity of the arthritis, the individual’s overall fitness level, and their goals and preferences. My carefully designed Arthritic Knee Program is suitable for those wanting to get the most out of their knee without making things worse. Have a look and get started today.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
