Some Efficient Exercises for Knee Osteoarthritis
admin Knee Osteoarthritis is a common condition in the aged and especially in women. It is due to the drying of the cartilage between the joints. Due to this, the bones lose their lubrication and rub against each other and cause pain. It restricts our movement and makes it hard for us to carry out daily life activities.
This condition begins gradually and worsens with time. It can be prevented with proper exercise and a healthy lifestyle. When identified in the initial stages, it can be reversed with physiotherapy for knee osteoarthritis.
Signs you are suffering from Osteoarthritis
Identifying it in the initial stages can avoid knee replacement surgery since constant rubbing can damage knees and lead to irreparable consequences.
- Excessive pain when doing physical work.
- Swelling around the joints
- Stiffness in the mornings and after hours of sitting.
- Shooting pain when trying to get up after sitting
- Cracking sound every time there is movement.
Look out for these signs and consult a doctor immediately
Physiotherapy for Osteoarthritis
Doctors after examining. Suggest physiotherapy, some painkillers, and in the worst-case scenario, surgery.
Physiotherapy involves exercises to strengthen the muscles around your knees and legs.
Walking
Doctors’ first suggestion would be to take a walk regularly.
If physiotherapy is suggested, the exercises involve stretching, building muscle strength, and supporting your joints.
The exercises are
- Hamstring stretch– Take a long piece of cloth like a shawl or bedsheet. Loop it around your foot, pull it to raise your legs, stay there for 20 seconds, and lower your legs. Repeat on both legs
- Calf stretch– Stand behind a chair and hold it. Pull back your one leg and try to push your heels towards the floor. Feel the stretch in your calf muscles. Hold it for 20 seconds and repeat.
- Bridges- Lie down firmly on the floor. Place your foot on the floor with the knees in the air. Then press your hands and foot down, lift your lower body and squeeze your glutes. Do it 20 counts. You can also improvise it with alternate leg raises.
- Heel Raises– Stand on your toes and raise and drop your heels. This strengthens the muscles and reduces the pressure in the joint.
- Side Leg Raise– Another Simple Exercise. Stand straight and lift your one leg sideways without bending. Hold for a few seconds, and then lower your leg. Do two sets of 20 repetitions.
Take Away
These are some of the exercises that could relieve the pain. Remember to take the advice of a physiotherapist before doing these exercises at home. Proper posture and warm-up give you optimal results. Physiotherapy for knee osteoarthritis helps you satisfactorily. But it is always better to prevent it beforehand. Therefore include at least 30 minutes of physical activity in your routine.