Knee to know Exercise is one of the best treatments for managing the pain caused by osteoarthritis of the knee. Weve got some simple but effective strengthening and stretching exercises to help WORDS: PHIL LATTIMORE The knee is one of the joints most commonly affected by osteoarthritis (OA). This can cause the cartilage in your knee joint to thin and the surfaces to become rougher. This makes your movement less smooth, which can lead to pain and stiffness. OA in the knee may be caused by an injury or joint problems. The genes we inherit can also increase the risk of developing the condition, as can being overweight. While there is no cure for OA, there are ways that you can make a difference. One of the best ways to improve your symptoms is regular exercise. A modest level of simple, low-impact exercise can help. The examples here can help most people with OA start small and gradually increase the amount you do. n For more info, see our OA of the knee content at versusarthritis.org/oa-knee 1 Straight-leg raise Sit upright in a chair. Straighten one of your legs, hold for a slow count of 10 and then slowly lower your leg. Repeat 10 times with each leg. If you find you can do this easily, straighten and raise one leg, before holding for a count of 10. Try to get into the habit of doing this exercise every time you sit down. 2 Step-ups Step onto the bottom step of the stairs with your right foot. Bring up your left foot, then step down with your right foot, followed by your left foot. Hold on to the bannister if necessary. Repeat with each leg until you cant do any more. Rest for one minute and then repeat this twice more. As you improve, use a higher step or take two at a time. 3 Leg stretch Sit on the floor with your legs stretched out straight in front of you. Slowly bend one knee up towards your chest, sliding your foot along the floor, until you feel a gentle stretch. Hold for five seconds. Straighten your leg as far as you can and hold in this position for five seconds. Repeat 10 times with each leg. If you cant get down on the floor, try this on the sofa. You could even use a tea tray to slide your foot along. 4 Leg cross Sit on the edge of a table, seat or bed, and cross your ankles. Push your front leg backwards and back leg forwards against each other until your thigh muscles become tense. Hold this for as long as you can, then relax. Rest for one minute, and then repeat another two times.Switch legs and repeat. THE WHEEL THING Mark Delderfield, 53, explains how cycling was the ideal exercise to help him cope with his condition I was diagnosed with osteoarthritis in my left knee two years ago. It was weak from a football injury, but Id had no discomfort until I woke up one morning in pain. The following 18 months saw a marked deterioration to the point where I was either limping or barely able to walk. My consultant had advised cycling, but I had nowhere to keep a bike. Then I moved house. With room to spare, I bought a bike. Six months on and the result is astounding. Sleepless nights are no more, I feel very little pain, and my limp is occasional and light. I cant recommend cycling enough it has transformed my life.