Have Knee Arthritis? Try these!

🦵🏼Knee OsteoArthritis Exercises🦵🏼

🔎Osteoarthritis (OA) is degenerative condition of the cartilage present in our joints and most commonly affects the knee and hip. Symptoms usually include pain, swelling, joint stiffness, limited range of motion and difficulty with many functional tasks (& these symptoms tend to be worse in the morning / after a period of inactivity).

Severe pain or functional loss associated with OA of the knee or hip often leads to joint replacement surgery.

🦵🏼Many individuals with OA are told that exercise will harm their joint(s) and encouraged to avoid many activities. While it is important to respect one’s symptoms and progress gradually, it should be known that properly dosed exercise can actually improve the health of cartilage!!!

Furthermore, strengthening the muscles that surround a given joint can actually help to reduce stress on cartilage and other structures.

✅Here are a few exercises that can be used to improve strength of the muscles of the leg & hip to improve overall joint health.
1️⃣ Box Squats (with or without weight)
2️⃣ Lateral Step Up (choose appropriate height)
3️⃣Ball Hamstring Curls
4️⃣ Lateral Band Walks
5️⃣ TKE with Bands

🦵🏼 According to the research, a simple home exercise program like the ones demonstrated can have a big and positive impact on the life of an individual with OA of the knee.

📚Reference: Bricca A, et al. Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. Br J Sports Med. 2019.

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