Call Today +91-9891615776
parmila.physio@gmail.com
The pain of Knee Osteoarthritis (OA) or the pain after Knee Replacement Surgery can never be described in words. To make the knee move is probably the last thing a person wishes to do when his knee is in pain. But the fact is that only knee movement can help keep the knee pain away.
To improve knee functioning&flexibility, an individual suffering from knee pain needs to do exercises that target quadriceps, hamstrings and glutes.
Individuals who have higher chances of Knee OA symptoms:
Knee Exercise #1: Standing Quadriceps Stretch
Source – https://s-media-cache-ak0.pinimg.com/
How to do Standing Quadriceps Stretch?
Why do this exercise?
To ease tension in knee joints
Knee Exercise #2: Standing Calf Stretch
Source – http://victoryfitnesscenter.net/
How to doStanding Calf Stretch?
Why do this exercise?
To increase flexibility in leg muscles and knee joints
Knee OA patients who performed standing calf stretches as part of an overall exercise routine experienced improved function and reported less pain and stiffness than those who did not
Knee Exercise #3: Seated Leg Raise
Source – https://www.femaleforlife.com.au/
How to do Seated Leg Raise?
Why do this exercise?
To strengthen muscles around your knees
Knee Exercise #4: Step-ups
Source – http://www.brain-spine.com/
How to do Step Ups?
Why do this exercise?
To strengthen your legs, making everyday things like climb stairs easier
Knee Exercise #5: Reclining Hamstring Stretch
Source – http://sunina.com/
How to do Reclining Hamstring Stretch?
Why do this exercise?
To alleviate hamstring tightness and control knee pain
Did you know?
A 2010 study in the journal Physiotherapy found that doing hamstring stretching significantly increases knee extension range of motion in patients suffering from knee osteoarthritis.
Knee Exercise #6: Seated Hip March
Source – https://i.ytimg.com/
How to do Seated Hip March?
Why do this exercise?
To strengthen your hips and thigh muscles and make walking or standing up a smooth task
Knee Exercise #7: Pillow Squeeze
Source – http://www.brain-spine.com/
How to do Pillow Squeeze exercise?
Why do this exercise?
To strengthen the inside of your legs & support your knees
Knee Exercise #8: Static Quadriceps Exercise
Source – https://i.ytimg.com/
How to do Static Quadriceps Exercise?
How to do Static Quadriceps Exercise?
Why do this exercise?
To reduce swelling in the knee joint
Knee Exercise #9: Cycling Exercise
Source – http://www.indoortrainingbikes.com/
How to do cycling exercise?
Why do this exercise?
To increase knee strength & range of motion
Dos of Knee Exercises
Don’ts of Knee Exercises