Natural Pain Relief Physiotherapy Exercise for Knee Osteoarthritis

What exercise is good for knee osteoarthritis? What exercise for knee osteoarthritis at home for osteoarthritis? What activities should be avoided with osteoarthritis? There will be many such questions when going through this situation. 

So, we are here to give you the best and most effective suggestion that will benefit those who want to avoid knee osteoarthritis.

Introduction: Osteoarthritis of the knee 

Osteoarthritis is a common issue that affects loads of people worldwide. It can be a real pain (literally!) with all the stiffness and limited mobility it brings along. But don’t despair! Even though there’s no magic cure for this thing, some really effective ways exist to ease your symptoms and make life better. 

One of the top recommendations is physical therapy – exercises that help strengthen your knee muscles, make you more flexible, and reduce pain. Give it a shot! In this session, we will provide information on the same that can be helpful for natural pain relief from knee.

What is the Main Cause of Knee Osteoarthritis?

There are the most common cause of osteoarthritis of the Knee:

• Wear and tear over time gradually breaks down the cartilage, the protective padding between the knee joint bones.

• As you age, cartilage becomes less resilient, making it more susceptible to damage.

• Osteoarthritis in the knee is previous injuries, such as fractures or torn ligaments.

• The knee hurts when you put on a lot of weight, accelerating cartilage degradation.

• Activities that require repetitive knee movements contribute to accelerated cartilage breakdown.

• Poor alignment or joint mechanics causes forces to be distributed unevenly across the knee joint, accelerating cartilage damage.

• Lack of movement causes muscles to shrink.

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The Best Exercise for Knee Osteoarthritis

1- Quadriceps Strengthening Exercises

A strong quadriceps is one of the muscles that contributes strength to the knee joint.

To do:

Exercise: Straight Leg Raises

1. Get seated on the floor with your back against the wall. 
2. Extend one leg forward and engage the quadriceps muscle of your right leg. 
3. Elevate it until it aligns with your opposite knee.
4. Subsequently, gently lower your leg to its original position. 
5. Repeat this sequence for 10 repetitions on each leg.

2- Stretch Tight Hamstrings

Tight hamstrings can contribute to knee pain. Stretching them can help alleviate tension around the knee joint.

Exercise: Standing Hamstring Stretch

1. Get in proper form by standing tall and putting one foot on a step or something raised. 
2. Keep your back straight and gently bend forward from your hips towards your toes. 
3. Hold that stretch for about 20 to 30 seconds.
4. Switch to the other leg. 
5. Do this whole routine 2-3 times on both legs.

3- Low-Impact Aerobic Exercise

Participating in low-impact aerobic activities can help maintain joint mobility and reduce pain.

Exercise: Stationary Cycling

1. Use a stationary or recumbent bike. 
2. Begin pedalling at a leisurely pace and gradually escalate your speed and resistance. 
3. Strive to engage in cycling sessions lasting at least 20 to 30 minutes.
4. Do this 3 to 5 times weekly.

4- Movement Patterns Exercises

This exercise for knee osteoarthritis help maintain and improve flexibility.

Exercise: Knee Flexion and Extension

1. Take a seat and make sure your feet are flat on the floor. 
2. Gently stretch out your leg until it can’t go any further
3. Slowly bring it back towards you. 
4. Do this 10-15 times, trying to go further each time.

5- Glute Strengthening Exercises

Strong glutes can provide better stability to the knee joint.

Exercise: Clamshell

1. lying position with your knees bent and feet together.
2. Raise your top knee as high as possible without moving your pelvis.
3. Lower the knee.
4. Take 2 sets of 15 repetitions on each side.

6- Balance and Proprioception

This important exercise for knee Osteoarthritis improve balance and proprioception and can reduce the risk of falls and further injury.

Exercise: Single Leg Stand

1. Stand next to a stable surface for help.
2. Lift one leg off the floor and bend the knee.
3. Hold for 20 to 30 seconds
4. Switch to the other leg.
5. Repeat this 2-3 times on each leg.

7- Consultation and Progression

It is imperative to consult healthcare professionals before embarking on an exercise regimen or seeking the guidance of a physiotherapist. By doing so, you can benefit from the expertise and assessment of a physiotherapist, who will craft a custom exercise plan tailored to your needs and capabilities.

Final Word

Consistency is the name of the game here! These physiotherapy exercise for knee osteoarthritis are like magic for relieving knee pain. Begin gentle repetitions during your training sessions as your strength and well-being progress by executing these physical therapy exercises accurately and consistently.