5 Effective Exercises for Knee Pain and Knee Osteoarthritis

Devi ShivaShanmi
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5 Effective Exercises for Relieving Knee Pain and Managing Knee Osteoarthritis


Knee osteoarthritis is a common problem that affects many people. The wearing down of the joint, along with little pieces that can break off and get in the wrong spot, can cause knee pain. There are several exercises you can do to alleviate this pain. In this article, we will present five proven exercises that can help with knee osteoarthritis and knee pain.


Knee Exercises Instruction Video


1. Mulligan Technique


One effective exercise that can help with knee osteoarthritis and knee pain is the Mulligan technique. Developed by Brian Mulligan from New Zealand, this technique involves grabbing onto the lower leg and turning it inward to get the tibia bone to rotate. The bone in your knee actually turns when you bend your knee, and if you help it turn, it can go a little further. This can help smooth out any issues within the joint, and if you have good balance, mobility, and high-level pain, you can try this exercise.


2. Straighten Your Knee


Another technique to try is to straighten your knee. If you have limited knee bend, this exercise may be helpful. This technique, which is a Mackenzie concept, can help you regain knee motion. If one knee goes all the way down while the other knee stays bent, the arthritic knee may need to regain motion. This exercise involves putting your foot on a stool and pushing down on your leg. This simple technique can help you straighten your knee, decrease knee pain and help with overall motion.


3. Quad Sets


Quad sets are also a proven exercise to help with knee osteoarthritis and knee pain. This exercise involves straightening your leg and tightening your quadriceps muscles, which are located on the front of your thigh. You can do this exercise by lying on your back and placing a towel roll under your knee. Then, tighten your quadriceps muscles, press your knee down, and hold it for 5-10 seconds. Repeat this exercise several times throughout the day.


4. Hamstring Curls


Hamstring curls are another great exercise for knee osteoarthritis and knee pain. This exercise involves lying on your stomach and bending your knee so that your heel comes toward your buttocks. Hold for a few seconds, and then lower your leg back down. You can do this exercise with or without ankle weights. Repeat this exercise for several repetitions on each leg.


5. Mini Squats


Mini squats are an exercise that can help you strengthen your leg muscles and reduce knee pain. This exercise involves standing with your feet shoulder-width apart, and then slowly bending your knees and lowering your hips as if you were sitting in a chair. Keep your back straight, and do not let your knees go past your toes. Hold for a few seconds, and then slowly straighten your legs. Repeat this exercise several times throughout the day.


Knee osteoarthritis and knee pain can be debilitating and frustrating. Fortunately, there are several exercises you can do to alleviate your pain and improve your mobility. The five exercises outlined in this article are proven techniques that have worked for many people. Give them a try and see if they work for you. However, remember to consult with your doctor before starting any new exercise program.

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