Strengthening Exercises for Osteoarthritis of the Knee

Knee Extension Exercise for Osteoarthritis of the Knee

Suffering From Osteoarthritis of the Knee?  Performing Knee Extension Exercise Can Be Beneficial!

Knee extension exercises can help in osteoarthritis of the knee. Straightening the knee against resistance helps in strengthening the quadriceps muscles which are present in the front region of the thigh. This can be done using ankle weights and resistance machines or a resistance band. Given below are some exercises with a resistance band.

  • First sit on a chair with the back straight. Tie one end of the band around the ankle and the other end around one of the chair legs.
  • The band should be stretched when the knee is bent at 90 degrees. Straighten the knee as much as possible and hold this position for few seconds. Slowly bend the knee and return the foot back to the floor.
  • Perform 10-15 repetitions and repeat this 2-3 times.

Knee Flexion Exercise for Osteoarthritis of the Knee Using the Resistance Band

For Problems Related to Osteoarthritis of the Knee, Performing Knee flexion using the resistance band Exercise Can Be Beneficial!

Knee flexion exercise using the resistance band can aid in reducing the pain caused by osteoarthritis of the knee.

  • Lie on the floor in the supine position with one end of the band tied around one ankle and the other end tied to something solid present close to the floor. The band should be stretched when the knee is straight.
  • Bend the knee so that the heel is brought towards the buttock as much as possible. Hold it for a few seconds. Slowly straighten the knee back again.
  • Perform 10-15 repetitions and repeat this 2-3 times.

Calf Raise Exercise for Osteoarthritis of the Knee

Suffering From Osteoarthritis of the Knee?  Performing Calf Raise Exercise Can Be Beneficial!

Calf raises help in strengthening the gastrocnemius muscle in osteoarthritis of the knee. It is one of the two main calf muscles and is the only muscle which crosses the knee joint.

  • Stand with the feet shoulder width apart.
  • Lift yourself up on to the toes while keeping the knees straight.
  • Hold for a few seconds then slowly lower the heels back to the floor.
  • Perform 10-15 repetitions and repeat this 2-3 times.
  • Advance form of this exercise can be done by performing on one leg only.

Squat Exercises for Osteoarthritis of the Knee

For Problems Related to Osteoarthritis of the Knee, Performing Squats Exercise Can Be Beneficial!

Simple squat exercises can aid in osteoarthritis of the knee. Squats are excellent exercises for strengthening all the main muscle groups of the legs and buttocks. Squats can be started as shallow movements and can be increased until the knees reach a 90 degree angle. After reaching this point, weights can be added to the exercise regime.

  • Stand with the feet shoulder width apart and keep the back straight.
  • Bend at the knees as if trying to sit on a chair.
  • Keep the back straight and make sure the knees don't move past the toes.
  • Perform 10-15 repetitions and repeat this 2-3 times.

Prognosis for Osteoarthritis of the Knee

Osteoarthritis of the knee affects people in different ways, so it is difficult to predict the diagnosis and its procedure.

In some cases the osteoarthritis of the knee starts and within a year or two, your joints are damaged to a great extent leading to disability or deformity. Normally, it is a slow process that develops in many years and brings small changes slowly, though it may be very painful at times or even regularly.

Sometimes the pain may peak after a few years and the symptoms may get easier or also remain the same. People with severe osteoarthritis of the knee may have thin cartilage that the bones ends are uncovered and as they rub with each other they wear out altering the joint shape, thus compelling your bones to move from the normal position.

In addition, muscles moving your knee become thin and gradually weaken. This makes your knee unstable and as you put on more weight, it gives way. Changing your lifestyle is also a wonderful way of reducing the osteoarthritis of the knee risk from getting worse. Protecting your knee by doing regular exercise and from further injury is one of the safest ways. Also keeping a healthy weight is helpful.

Osteoarthritis of the knee does not cause any other joint disease type and also does not spread. However, deformity due to osteoarthritis in your knee causes more pressure on other joints and this result in osteoarthritis in those joints.

Yoga Asanas for Osteoarthritis of the Knee

Yoga has a special place and knowing basic postures of yoga is helpful in strengthening and healing your knee joints and in the long run and reduces the pain and suffering caused by osteoarthritis of the knee.

  • Dhanurasana (Bow pose): This pose opens your knees and offers relief from the pain caused from osteoarthritis of the knee. This pose adds flexibility and relieves your body of fatigue and stress.
  • Virabhadrasana (Warrior pose): This pose strengthens your knee joint and also helps people suffering with frozen shoulders. This pose brings balance and releases stress from the shoulders and relaxes the body.
  • SetuBandhasana (Bridge pose): This pose strengthens muscles in the knee joints and helps those suffering from osteoporosis. It calms the brain and the stress and anxiety is reduced to a very great extent.
  • Trikonasana (Triangle pose): This pose strengthens knees, the legs and ankles. It opens and stretches hips, groin and the hamstrings. This pose relieves back pain and the body of sciatica.
  • Ustrasana (Camel pose): This pose is good to give relief if you have a back pain and also strengthens your shoulder. Ustrasana improves spine flexibility, improves posture and thus the lower back ache is relieved.

Note: Begin the yoga sessions only if you have recovered from the pain. It is best to get training form a yoga trainer so that you have a professional practice daily at home.

A 20 minute break prior to starting yoga is recommended so that your mind and body is relaxed. It is also recommended to contact your doctor prior to starting yoga classes and to ask her or him if these sessions are appropriate for you.

Supporting Devices for Osteoarthritis of the Knee

Shoe inserts, braces and walking aids help in getting around easily and they also take of the stress from your joints. Wearing a brace covering your knee helps in redistributing the weight and also takes off the joint pressure. The braces are helpful in treatments such as physical therapy and medication. However, using a soft sleeve or splint supports the sore wrist joints.

Using a cane helps and offers support to walk that it takes off some weight from the painful knee. It also slows the damage of the osteoarthritis of the knee. Placing an orthotic device such as a wedge within your shoe helps in correcting the knee imbalances. Getting help from an occupational therapist, your doctor or a physical therapist is better. Even if you can get help from all three it can help you get moving and feeling better.

Prevention of Osteoarthritis of the Knee

Try the following tips to prevent osteoarthritis of the knee:

  • Regular exercises must be practiced such as wall slides and isometric moves
  • Maintain healthy weight and this is crucial to prevent osteoarthritis.
  • Wear good fitting shoes and give the required stability
  • Avoid injuries and even if you have injuries get them cured immediately
  • Exercising does not ask you to run on concrete and asphalt. Instead do it on the softest surface.
  • There is no diet specified for osteoarthritis prevention, yet you may include vitamin c, vitamin d and Omega 3 fatty acids.

People who are already suffering with osteoarthritis of the knee can follow the above mentioned steps and reduce the pain. Also visit your doctor for treatments or medications. There are over-the-counter pain relievers to corticosteroids injections or compounds, besides the last resort are the surgery replacing the damaged or painful agent.

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Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: November 15, 2016

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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