Osteoarthritis of the knee causes pain and inflammation of the joint due to progressive deterioration. To improve your symptoms, some exercises can be very beneficial.
Osteoarthritis of the knee is a degenerative disease that affects this joint, especially in older women. It is the consequence of the progressive wear of the zone, as well as the loss of cartilaginous tissue.
In this article, we offer some exercises that can help you if you have osteoarthritis of the knee. With patience and discipline, you can relieve discomfort and slow down deterioration a bit, keep reading!
About knee osteoarthritis:
Osteoarthritis of the knee can lead to impaired movement, although symptoms and severity vary from person to person. What we do know is that over time, there is a gradual deterioration.
At first, the person begins to suffer from pain that increases gradually, especially during physical activity. There is also stiffness and inflammation.
Do you follow a treatment?
The treatment also depends on the intensity of the symptoms , and can range from medications to surgery. However, medications can alleviate the symptoms, but not cure the disease . For this reason, it is important to look for complementary techniques that help us bring relief.
It is also essential that the person avoids being overweight , as this results in heavy pressure on the knees. This can be avoided by the usual practice of low impact aerobic exercise and a balanced diet.
In addition, if you have knee osteoarthritis, you should identify and give up physical activities that are harmful to you . It can be an overflow of exercises, but also a prolonged inactivity in a bad posture . Knee pads can also be used.
Exercises to relieve osteoarthritis of the knee:
Some recommended home exercises can be effective if you have osteoarthritis of the knee. However, they must be executed in a uniform manner . If you stop doing them, the results you have achieved so far will disappear completely in 6 months.
1. Ischiotibial stretching:
This stretching should always be done after being in motion, that is to say with the hot joints. We can do this, for example, when we go home or after a walk. This first exercise combats stiffness and expands the field of mobility . It can also reduce the pain and risk of injury.
- First, lie face-up
- Then place an elastic band or a sheet around one of your feet
- Keep the other leg bent and stretch the one that you have attached by the foot as far as possible, stretching the tip of the foot towards your body and up
- Stretch for about 15 seconds or more gradually and repeat the exercise with the other leg
- Repeat 2 times with each leg
2. Calf Stretching:
To relieve osteoarthritis of the knee, it is very important to keep your legs tonic and, at the same time, supple. By strengthening all the muscles surrounding the knee, we can facilitate the work of the joint . Therefore, in this second exercise, we will focus on the calves.
- Standing, put your hands on the wall right in front of your chest
- Next, place one leg closer to the wall a little bent, and stretch the one behind with the heel on the floor. You should feel your calf stretching when you press against the wall
- Hold the stretch for 30 seconds and move to the other leg
- Repeat 3 times a day with each leg
3. Strengthening the quadriceps:
In this last exercise, we focus on strengthening the quadriceps. This large muscle of the thigh acts as an important stabilizer of the knee .
- First, lie face up with one leg bent and the other tense
- Place a rolled towel under the knee of the stretched leg
- Then, contract the quadriceps while pressing on the towel
- Hold this pressure for 5 seconds and gently release it
- Rest for 5 seconds and repeat up to 10 times
- Do the same with the other leg
- This exercise can be done 2 to 3 times a day
These 3 exercises are simple and help to give mobility to the knee while reducing inflammation and pain. The legs will be toned gradually and we will see a significant improvement if they are accompanied by regular physical activity.