EXERCISES CAN HELP IN MANAGING KNEE OSTEOARTHRITIS
Knee osteoarthritis is a degenerative joint disease that causes pain, stiffness, and reduced mobility in the knee joint. Exercise can be an effective way to manage the symptoms of knee osteoarthritis and improve quality of life.
1.Quad sets
Lie on your back with your resting leg bent.
Place a rolled towel under the knee of your affected leg.
Pull your toes on your exercising leg towards you.
Clench your thigh muscles, pushing the back of your knee into the towel.
You should feel your thigh muscles tighten.
Hold this position, relax and then repeat.
2.Knee extension
Sit up tall in a chair with your shoulders back and down.
Straighten the affected leg out in front of you, attempting to fully straighten the knee.
Control the movement back to the start position and repeat.
You can add leg weights in this exercise, as your range of movement and strength improves.
3.Straight leg raise
Lie on your back with your legs bent and feet flat on the floor.
Straighten your affected leg out so that it is flat.
Tighten your abdominal and thigh muscles, and lift this leg directly up, keeping the knee completely straight.
Ensure your stationary leg stays still with the knee pointing to the ceiling.
Control the movement as you lower the leg back down onto the floor.
4.Hamstring curl
Lie on your front with your legs straight.
Bend your affected knee, bringing your heel towards your buttocks.
Hold and then slowly lower back to the start position and then repeat.