Knee Osteoarthritis Exercises Which Experts Recommend

Knee Osteoarthritis is a joint problem which primarily arises from the ageing process itself. Nevertheless, it is not uncommon to see even young people being affected with this type of joint degeneration. Thus, Osteoarthritis can no longer be seen as an issue affecting only the elderly. 

When it comes to treating Osteoarthritis, people usually think of expensive medicines, complicated physiotherapy and – if all else fails – surgery. Such people are grossly unaware of the tremendous positive impact regular exercise can have for those who have Knee Osteoarthritis. Exercises which target the knee joint can not only slow down cartilage breakdown but also strengthen the bones and muscles of the joint, thereby improving joint mobility and speeding up recovery. Thus, it is not a surprise that physiotherapists and doctors around the world recommend specific exercises to people suffering from chronic joint problems like Osteoarthritis.

Today, let’s look at some simple exercises which you can do to maintain the health of your knees.

Top exercises for Osteoarthritis

     

    1. One leg balance

• Stand next to a chair.
• Raise one leg off the floor and hang on for 20 seconds.
• Repeat this twice and then switch sides.

2. Side leg raise

• Hold a chair for balance.
•  Put your entire body’s weight on the left leg and raise the right leg out to one side.
• Keep the right leg straight and hold on for 3 seconds.
• Return to starting position.
• Repeat this 10 times and switch over to the other leg.

3. Sitting position march

• Sit up straight in a chair
• Place the toes of your left foot on the floor such that your foot needs to be moved back a bit.
• Now raise your right leg slowly with the knee bent at the right-angled posture.
• Hold on for three seconds.
• Slowly lower your foot, placing it on the ground.
• After 10 repetitions, switch to the other leg.

4. Calf stretching

• Hold a chair for balance.
• Bend your right leg.
• Step back with your leg straightening it behind you.
• The pressure should be felt in the calf at the back of your left leg.
• Hold on for 20 seconds and repeat twice.
• Switch to your right and follow the same pattern.

5. Raising the leg

• Lie on the floor and bend your left leg with foot on the ground.
• The right leg is to be kept straight with toes straight upwards.
• Slowly raise the right leg by tightening the thigh muscles.
• Hold for 3 seconds.
• Then slowly lower it to the ground keeping the thigh muscles tight.
• After touching the floor, raise it again.
• Switch to the other leg after 10 repetitions.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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