Knee Osteoarthritis
- 3min à lire
Knee osteoarthritis is a common condition characterized by the gradual breakdown of cartilage in the knee joint. This can lead to pain, stiffness, swelling, and reduced mobility. Here are some tips for managing knee osteoarthritis:
Strengthening and Stretching Exercises
Specific exercises can help strengthen the muscles around the knee, providing extra support to the joint and reducing pain. Stretching exercises can also help maintain knee flexibility.
Regular Physical Activity
Although it may seem counterintuitive, regular exercise can help relieve pain and improve knee function. Low-impact activities such as walking, swimming, and cycling are particularly beneficial as they are gentle on the joints.
Weight Management
Maintaining a healthy weight can reduce pressure on the knees, which may help relieve osteoarthritis symptoms.
Assistive Devices
Tools such as braces, supports, or canes can help relieve pressure on the affected knee and improve mobility.
Heat and Cold Therapy
Applying warm or cold compresses can help reduce pain and inflammation associated with knee osteoarthritis.
Environmental Adaptations
Making adjustments at home to make daily activities easier can reduce stress on affected knees. This may include padded seating, grab bars in the bathroom, or tools to assist with household tasks.
Physical Therapy
A physical therapist can recommend specific exercises, pain-relief techniques, and treatment modalities to help manage knee osteoarthritis symptoms.
Medications and Injections
Your doctor may prescribe medication to relieve pain and inflammation. In some cases, corticosteroid or hyaluronic acid injections may also be recommended to help manage symptoms.
It is important to consult a healthcare professional for an accurate diagnosis and a treatment plan tailored to your individual situation. They can provide specific advice and recommendations based on the severity of your knee osteoarthritis and your personal needs.
Specific Exercises for Knee Osteoarthritis
Here are some exercises that can be beneficial for people with knee osteoarthritis:
Leg Raises (Lying Down)
Lie on your back with your legs straight.
Slowly lift one leg off the floor while tightening your thigh muscles.
Hold the position for a few seconds, then gently lower the leg.
Repeat with the other leg.
Do 10–15 repetitions per leg.
Quadriceps Contractions (Seated)
Sit on a chair with your feet flat on the floor.
Tighten your thigh muscles by pressing your knees down toward the floor.
Hold the contraction for a few seconds, then relax.
Repeat 10–15 times.
Quadriceps Extensions (Seated)
Sit on a chair with your feet flat on the floor.
Extend one leg straight out in front of you, keeping the knee straight.
Hold for a few seconds, then relax.
Repeat with the other leg.
Do 10–15 repetitions per leg.
Quadriceps Stretch
Stand with one hand on a wall or chair for balance.
Grab your ankle or foot with your free hand and gently pull it toward your glutes.
Hold the stretch for 15–30 seconds, then release.
Repeat with the other leg.
Side Leg Raises
Lie on your side with your legs stacked and straight.
Slowly lift the top leg upward, keeping the knee straight.
Hold the position for a few seconds, then lower the leg slowly.
Repeat on the other side.
Do 10–15 repetitions per side.
These exercises can help strengthen the muscles around the knee, improve stability and joint function, and reduce pain associated with osteoarthritis. It’s important to perform them regularly with proper technique. If you experience significant pain during an exercise, stop immediately and consult a healthcare professional. Working with a manual therapy specialist can also be helpful for personalized guidance and supervision.
