Best Knee Effusion Exercises to Reduce Fluid on Knee

WhatsApp
Medically Reviewed by Dr. Rajeshwari Panda
Written by Hexahealth Care Team, last updated on 30 September 2023
Best Knee Effusion Exercises to Reduce Fluid on Knee

Finding it difficult to walk, climb, or engage in other daily activities? These may be the signs of knee effusion, commonly known as swelling in the knee. A swollen knee not only causes stiffness and pain but also limits your knee’s ability to move. Swollen knees are pretty standard. 

Every person, at some point in their lives, is likely to experience some amount of pain and swelling in their knee. Knee effusion exercises are an effective way to treat a sore or swollen knee. While these exercises won’t fix the underlying problem, they can improve mobility. 

If you have been suffering from knee swelling and looking for an effective solution, read the following blog that provides some of the best knee effusion treatment exercises. But first, let’s briefly understand what causes knee effusion.

What is Knee Effusion?

Typically, the knee is surrounded by a small amount of synovial fluid that helps reduce friction and boost smooth joint movement. Knee effusion or swelling, also known as water in the knee, is a condition in which too much fluid accumulates around the knee joint, resulting from an injury, infection, or medical condition. Knee effusion mostly affects only one knee, making it look puffier than the other. Symptoms of water on the knee include:

  1. Swelling
  2. Joint stiffness
  3. Pain
  4. Tenderness
  5. Reduced range of motion

Knee swelling can be caused by several reasons, which include:

  1. Repetitive injury due to overuse of the joint
  2. Bacterial infection
  3. Prepatellar bursitis
  4. Broken bone
  5. Meniscus (torn ligament or cartilage)
  6. Arthritis (osteoarthritis or rheumatoid arthritis)
  7. Cysts or tumours
  8. Gout or pseudogout

Book Appointment for

Role of exercises for knee effusion

The role of exercises for knee effusion include:

  1. Helps increase blood circulation to heal swelling
  2. Improves physical and mental health
  3. Mobilises joint fluids and lubricates your joints
  4. Improves energy and stamina
  5. Promotes an active, healthy lifestyle

Benefits of knee effusion exercises

The benefits of knee effusion exercises include:

  1. Reduces knee pain and swelling
  2. Improves your knees’ range of motion
  3. Improves muscle strength
  4. Increases flexibility and supports your knee
  5. Boosts balance and agility
  6. Helps control body weight
  7. Fights off fatigue and improves mood

Best Knee Joint Effusion Exercises

Knee joint exercises cannot treat the underlying cause of swelling and pain. However, gentle strengthening and range of motion exercises can help improve your kneesfunctional abilities. Some of these exercises include:

Towel-Assisted Heel Slides

Heel slide is an effective knee effusion treatment exercise that improves your range of motion by stretching the muscles on top of your thighs. The following are the steps to perform the exercise:

  1. Lie on the floor or bed with your legs straight. 
  2. Loop a towel under your thigh, just above the affected knee. 
  3. With both hands at the two ends of the towel, slide your heel close to your buttock to bend the knee. 
  4. Gently pull the towel to increase the knee bent.
  5. Hold this position for 2 to 3 seconds. 
  6. Slide your leg straight. 
  7. Repeat the movement ten times. 

Seated Chair Slides

This exercise can be done by modifying heel slides while seated on a chair, helping you improve your range of motion. You can perform a seated chair slide by the following steps:

  1. Sit in a chair with both your feet flat on the ground. 
  2. Cross your ankles with the unaffected leg on the top.
  3. Bend the affected knee as much as you comfortably can. 
  4. Use the other leg to push the affected leg backwards and bend your knee slightly farther. 
  5. Stop when you experience a stretch at the front of your knee. 
  6. Hold the position for 3 to 5 seconds and relax. 
  7. Repeat the movement ten times. 

Quad Sets

A quad set effectively solves the problem of thin and watery synovial fluid. It increases the viscosity of the synovial fluid, reduces joint friction, and reduces pain. The following steps are involved in a quad set:

  1. Lie on the floor with your affected leg stretched out straight. 
  2. Bend your other knee and place that foot flat on the floor. 
  3. Place a small rolled towel under the affected knee. 
  4. Push your knee down on the towel, tightening your thigh muscles. 
  5. Hold the position for 10 to 15 seconds and relax.
  6. Repeat the movement ten times and slowly increase to three sets in a row daily. 
  7. A progression of the exercise involves placing the towel below your ankle instead of the knee. 

Prone Extension Stretch

The prone extension stretch is a simple exercise to improve your knee’s range of motion. It can help improve your basic functional tasks like walking, sitting in a chair, and climbing and descending stairs. Here’s how you can perform the exercise:

  1. Locate a bed with enough room around it (at least on one side). 
  2. Lie on the bed on your stomach.
  3. Position yourself to support your thigh on the bed and the lower leg over the edge of the bed. 
  4. Place a small rolled towel under your thigh just above the kneecap on the affected leg. 
  5. Relax and allow gravity to pull your lower leg towards the ground to straighten it. 
  6. Hold the position for 30 to 60 seconds. 
  7. Repeat 5 to 10 times. 
  8. To increase the amount of the stretch, you can place a small cuff weight (less than 2.5 kg) around the ankle. 

Two-Legged Hop

The small and controlled jumps in two-legged hop can help strengthen the muscles in and around your knee joint. The exercise also improves the balancing function of the knee and the entire leg. The steps involved in this knee effusion exercise are as follows:

  1. Stand with your feet slightly apart.
  2. Jump straight up. 
  3. Land on the floor with control on both legs. 
  4. Make sure that your knees point forward and do not collide with each other. 
  5. Repeat the jump five times. 

Hamstring Stretch

Swelling causes stiffness in the knees. The hamstring stretch relieves this stiffness or tightness in the back of your knee, increasing your range of motion and improving flexibility. Follow these steps to perform a hamstring stretch:

  1. Lie on the floor or bed with your legs fully stretched out. 
  2. Hold the back of the affected knee with both hands. 
  3. Pull the leg towards your chest and slowly straighten your knee towards the sky until you feel a stretch. 
  4. Hold the stretch for 10 to 20 seconds. 
  5. Bend the knee and lower the leg back to the floor. 
  6. Perform two sets of 4 to 5 repetitions daily. 

Standing Hamstring Curls

Standing hamstring curl is an effective knee joint effusion exercise to stabilise your knee and relieve tightness in the front muscles of your knee. Here’s how you can perform a standing hamstring curl:

  1. Stand with your feet hip-width apart.
  2. Place your hands on your waist or a chair for balance.
  3. Slowly bend your affected knee, bringing the heel as close as possible towards the butt. 
  4. Hold the position for 2 to 3 seconds and relax. 
  5. Repeat ten times. 
  6. Slowly increase to three sets of 10 repetitions in a row. 
  7. The progression of the exercise involves wearing an ankle weight. 

Step-Ups

It is a knee-strengthening exercise that activates muscle groups throughout your lower body, such as the hamstrings, quadriceps, and glutes. You can perform this exercise by following these steps:

  1. Place your right foot on a platform (step, bench, chair, or box). 
  2. Press through your right heel to the platform and bring your left foot forward to stand on the box. 
  3. Return to the initial position by placing your right foot down and then the left to stand on the ground. 
  4. Repeat 15 times, leading with both legs. 
  5. Perform three sets of this exercise daily. 

Squats

Squats are an effective knee effusion exercise that helps strengthen the entire leg, including the inner thigh muscles. However, make sure not to overdo the exercise or go all the way up or down in the squat, as it can overload your joints. Here’s how you can perform the exercise:

  1. Stand in front of a chair without touching it. 
  2. Place your feet shoulder-distance apart, toes pointing straight ahead, and arms in front of you. 
  3. Slowly bend your knees until you almost touch the chair.
  4. Hold the position for 3 to 5 seconds with your back straight and chest lifted. 
  5. Slowly go up. 
  6. Perform three sets of 10 repetitions. 

Single-Leg Balance

Single-leg balance helps improve your balance and strengthen the muscles that support your knee. To perform a single-leg balance, follow these steps:

  1. Stand straight with your feet together. 
  2. Grab a stable object like a chair to maintain balance. 
  3. Lift one leg off the floor. 
  4. Hold the position for 10 to 30 seconds. 
  5. Place your leg back on the ground. 
  6. The progression of the exercise involves holding the chair for support with only one hand. 

How to Prevent Knee Effusion?

While you can’t always prevent water on the knees, a few things can lower your chances of developing this condition, which include:

  1. Maintain a healthy weight.
  2. Engage in low-impact exercises to keep the muscles around your knee joint strong. 
  3. Avoid certain jerking movements in the knee joint.
  4. Stretch your legs regularly during the day. 
  5. Wear kneepads while engaging in contact sports. 
  6. Quit smoking.
  7. Consult your healthcare professional if you think you have an injured knee before further damage.

When to See a Doctor?

You should consult a doctor if rest, home care, or knee effusion treatment exercises does not improve knee joint swelling. Call your healthcare professional if you experience the following symptoms:

  1. Fever
  2. Inability to straighten the knee joint
  3. Redness or warmth around the knee
  4. Discolouration underneath the knee
  5. Severe or consistent knee pain
  6. Locking or clicking of the knee
  7. Numbness or tingling below the knee
  8. Inability to put weight on the knee

Takeaway

Swelling or water on the knee is a common condition that may result from an injury, knee overuse, or arthritis. Knee joint effusion exercises can help improve your knees’ range of motion and mobility. Seek medical care if the pain persists or if it is accompanied by other concerning symptoms. 

You can get in touch with HexaHealth experts to know more about knee effusion and the treatment options. Our team will guide you throughout your treatment journey, from hospital admissions to aftercare. 

Frequently Asked Questions

What causes water on the knee?

The two main causes of water on the knee include injuries (overuse, broken bones, or cartilage tears) and underlying diseases and conditions (osteoarthritis, rheumatoid arthritis, gout, pseudogout, infection, cysts, tumours, or bursitis)

What does water on the knee indicate?

 Water on the knees results from your body’s natural reaction to protect itself. When your knee joint gets injured, causing inflammation and irritation, your body produces extra fluid to lubricate the joint. This excess fluid causes knee swelling, pain, stiffness, redness, tenderness, and warmth, limiting your mobility. 

What diseases cause water on the knee?

 Water on the knee is caused by underlying medical conditions and diseases such as:

  1. Osteoarthritis
  2. Rheumatoid arthritis
  3. Gout
  4. Pseudogout
  5. Infection
  6. Cysts
  7. Tumours
  8. Bursitis

What is the fastest way to get rid of water on the knee?

The fastest way of getting rid of water on the knee includes some home remedies, such as:

  1. Pain relievers: Over-the-counter medications like ibuprofen and acetaminophen can help reduce knee pain. 
  2. Rest: Avoid weight-lifting activities as much as possible. 
  3. Ice and elevation: Apply ice to your knees for 15-20 minutes after every 2-3 hours to reduce swelling and pain. While applying ice, raise the level of your knee higher than your heart with the use of pillows. 
  4. Compression: Wrap your injured knee with an elastic bandage to reduce swelling.

Is exercise good for fluid on the knee?

While you should avoid sports and other weight-bearing activities, strengthening and flexing knee exercises are important to increase blood circulation and heal swelling. Some of the best knee effusion exercises include:

  1. Towel-assisted heal slides
  2. Seated chair slides
  3. Standing hamstring curls
  4. Quad sets
  5. Prone extension stretch

How do I massage my knees to reduce fluid?

Massaging the knee can help drain fluid from the knee. Here’s how you can gently massage your knee:

  1. Using light pressure, move your fingers in gentle circles around the knees. This helps stretch the connective tissue. 
  2. Continue the movement until your skin becomes softer, warmer, and stretches easily. 
  3. Stroke from the knee to your hip joint with alternating hands. 
  4. Stroking will reduce the swelling around your knee. 

How long does it take for water on the knee to go away?

 By doing the RICE (resting, applying ice, compression, and elevating the knee) method, the swelling should go away in about one to three days. However, if the swelling or pain persists after performing RICE for a few days, consult your healthcare professional. 

Will knee fluid drain on its own?

Knee swelling or effusion occurs when excess fluid accumulates around the knee. Sometimes, the swelling and pain caused by a knee effusion can go away with lifestyle changes and home treatments. However, at other times, it may require medical treatment performed by a doctor or specialist.

What happens if you don’t drain fluid from your knee?

 If the fluid in your knee is left untreated, it can cause complications like:

  1. Muscle loss: Fluid in the knee can damage the working of muscles and weaken the thigh muscles. 
  2. Baker cyst: The fluid buildup in your knee can form a painful baker cyst (fluid-filled sac) in the back of your knee.

Why does fluid build up in the knee?

Fluid buildup in the knee is a condition known as knee effusion. Fluid may build up in the knee due to overuse injuries, trauma, or an underlying disease or illness. 

How do you reduce water on the knee?

The various methods to reduce water on the knee include:

  1. Rest
  2. Applying ice
  3. Compression
  4. Elevating the knee
  5. Medications
  6. Knee effusion exercises
  7. Joint aspiration (a procedure to drain fluid from swollen joints)

Is draining knee fluid painful?

You may experience mild pain and a little discomfort when the needle is first applied in the knee for a joint aspiration procedure. However, withdrawing the fluid from the knee usually does not cause any discomfort. 

Does joint effusion go away?

 Yes, the swelling usually goes away once the cause of the effusion is treated. However, not all causes of water on the knee are treatable. For several causes, the treatment involves managing the symptoms rather than eliminating them. 

What doctor can drain fluid from your knee?

A highly qualified doctor like an orthopaedic surgeon, rheumatologist, or sports medicine doctor can drain fluid from your knees. This procedure is known as joint aspiration or arthrocentesis.

Will water on the knee go away by itself?

In some cases, swelling may go away with home care, but medical attention may be required in others. Usually, the swelling goes away when its cause is treated or managed. 

Is walking good for fluid on the knee?

For mild and moderate pain caused by osteoarthritis, walking can help mobilise the fluid on the knee and lubricate your knee joints. 

How long does fluid on the knee last?

With home care remedies like RICE, the swelling on the knee gets better in one to three days. You should call your doctor if the swelling lasts for more days, even after starting the RICE treatment. 

Is it dangerous to have fluid on the knee?

 Knee swelling can easily go down with home treatment or fluid-draining methods like joint aspiration. However, fluid on the knee can worsen if left untreated, causing dangerous conditions like bacterial infection. It can also result in debilitating pain and loss of mobility. 

Updated on : 30 September 2023

Reviewer

Dr. Rajeshwari Panda

Dr. Rajeshwari Panda

MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator

6 Years Experience

Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More

Author

About Authors

HexaHealth Care Team

HexaHealth Care Team brings you medical content covering many important conditions, procedures falling under different medical specialities. The content published is thoroughly reviewed by our panel of qualified doctors for its accuracy and relevance.

Related Expert Doctors

Dr. Lavindra Tomar

Dr Lavindra Tomar

Orthopaedics and Joint Replacement

33 Years Experience

like100 % Recommended
Dr. Manmohan Agarwal

Dr Manmohan Agarwal

Orthopaedics and Joint Replacement, Arthroscopy and Sports Injury

38 Years Experience

like100 % Recommended
Dr. Mohan Chand

Dr Mohan Chand

Orthopaedics and Joint Replacement

21 Years Experience

like98 % Recommended

Related Hospitals

BH Salvas Hospital

BH Salvas Hospital 

Chandan Palace

rating4.89/5 Rating
CDAS Super Speciality Hospital

CDAS Super Speciality Hospital 

Malibu Town

rating4.55/5 Rating
Diyos Hospital, Safdarjung Enclave

Book Appointment for

aiChatIcon

Download HexaHealth App

Get free consultation with our expert doctors, store all your health records at one place and get real time updates of appointments, consultations & surgery.

google-play-downloadapp-store-download