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Exercises for Knee Osteoarthritis
Exercises for Knee Osteoarthritis – For Pain Relief and Increased Mobility
Introduction: If you are living with knee osteoarthritis, you probably know how painful and limiting it can be. By regularly performing exercises specifically designed for knee osteoarthritis, pain can be relieved and mobility improved.
Understanding Knee Osteoarthritis
Before moving on to the exercises, it is important to understand what knee osteoarthritis means. Knee osteoarthritis, also known as knee osteoarthritis, is a progressive joint disease caused by the gradual breakdown of the cartilage covering the knee joint. The loss of articular cartilage increases friction in the joint, which can lead to pain, stiffness and reduced mobility of the knee. The most common causes of knee osteoarthritis include ageing, obesity, previous injuries, overuse of the knee and hereditary factors. Symptoms can range from mild to severe and can include pain on exertion, stiffness after rest and limited mobility.
The Importance of Exercises for Knee Osteoarthritis
Performing specific exercises can play a crucial role in managing knee osteoarthritis. Although you may feel reluctant to move when you have knee pain, physical activity with specific exercises can relieve pain, improve mobility and strengthen the muscles around the knee. Exercise can also help with weight loss, further reducing the strain on the knee joint.
Improved Mobility and Pain Relief
One of the main benefits of exercise for knee osteoarthritis is improved mobility. By performing specific exercises that stretch and strengthen the muscles around the knee, you can increase mobility and reduce stiffness. This can make it easier to walk, bend and stretch your knee. The exercises can also help relieve pain by strengthening the muscles and stabilizing the knee joint. This reduces the stress on the damaged cartilage surface.
Strengthening the Muscles Around the Knee
To understand why exercise is important in knee osteoarthritis, it is important to understand the importance of strengthening the muscles. The muscles around the knee, including the quadriceps (front thigh), hamstrings (back thigh) and gluteus muscles (glutes), play a crucial role in stabilizing the knee joint and absorbing the load during movement. Good strength and movement of these muscles can help to relieve the knee joint and reduce the load on the damaged cartilage surface. This can lead to reduced pain and improved function of the knee.
Recommended Exercises for Knee Osteoarthritis
It is important to point out that before starting any exercise program, you should consult your doctor or physiotherapist to ensure that the exercises are appropriate for your specific situation. It is also important to start gently and gradually increase the intensity and difficulty of the exercises.
Knee bend:
Stand with your feet hip-width apart. Slowly bend your knees and lower your body as if you were sitting on a chair. Hold the position for a few seconds and then stand up again. Repeat 10-15 times.
Quadriceps strengthening exercise:
Sit on a chair with your feet flat on the floor. Tense your quadriceps muscles by extending your knee and holding for a few seconds. Relax and repeat 10-15 times on each leg.
Hamstrings and gluteus-strengthening exercise:
Lie on your back with your knees bent and your feet on the floor. Raise your hip by tensing your gluteus and hamstring muscles while pressing your feet into the floor. Hold the position for a few seconds and then lower your hip. Repeat 10-15 times.
These are just a few examples of exercises that can be beneficial for people with knee osteoarthritis. There are many more exercises and variations that can be adapted to your needs and abilities. It is also important to include stretching exercises to improve flexibility and mobility of the knee.
Fascia Treatment as a Complement to Exercises
Fascia treatment at the FasciaClinics can be a valuable complement to exercise. Fascia is the multidimensional network of connective tissue that surrounds our muscles, joints and organs. By releasing tension and restrictions in the fascia, mobility can be improved, pain can be relieved and circulation in the body can be promoted. In this way, fascia therapy can be a good complement to improve the condition of the knee joint in osteoarthritis.
Summary
Exercises for knee osteoarthritis can play a crucial role in pain relief, mobility and muscle strength. By including specific exercises in your daily routine, you can achieve a life with less limitations. Remember to consult your doctor or physiotherapist before starting any exercise program. Also, adapt the exercises to your needs and abilities.
References:
Dahlberg LE, et al. Exercise for knee osteoarthritis: A systematic review. https://pubmed.ncbi.nlm.nih.gov/30612519/
Bartels EM, et al. Aquatic exercise for the treatment of knee and hip osteoarthritis. https://pubmed.ncbi.nlm.nih.gov/20614428/
Brosseau L, et al. The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis. https://pubmed.ncbi.nlm.nih.gov/16495302/
Piva SR, et al. A randomized trial comparing aquatic and land exercise in patients with knee osteoarthritis. https://pubmed.ncbi.nlm.nih.gov/17643766/
Rovati LC, et al. Efficacy and safety of orally administered undenatured type II collagen in patients with osteoarthritis of the knee: A randomized, double-blind, placebo-controlled study. https://pubmed.ncbi.nlm.nih.gov/22500661/
