Greetings:
Millions of people worldwide suffer from knee osteoarthritis (OA), a common ailment marked by the deterioration of cartilage in the knee joint. Physical therapy is essential for treating symptoms and enhancing quality of life even though there is no known treatment for osteoarthritis (OA). We’ll discuss the value of physical therapy exercises in this tutorial, along with ten efficient exercises that physiotherapists suggest using to reduce knee OA symptoms.
Knowing Osteoarthritis in the Knee:
Understanding knee OA is essential before doing any activities. Bones may rub against one another when cartilage degrades, resulting in discomfort, stiffness, and decreased mobility. Age, obesity, joint traumas, and heredity are some of the factors that lead to the development of OA. The goals of physical therapy are to increase joint stability, strengthen the muscles surrounding the knee, and increase flexibility in order to lessen discomfort and improve function.
Physical therapy’s role:
The cornerstone of treating knee OA is physiotherapy. A qualified physical therapist creates customised exercise plans for each patient, taking into account lifestyle, general health, age, and the degree of osteoarthritis. These exercises concentrate on enhancing joint stability, increasing range of motion, and strengthening muscles—all essential for controlling the symptoms of osteoarthritis in the knee.
The Top ten Physical Therapy Activities for Osteoarthritis in the Knee:
1. Building up your quadriceps:
Straight Leg Raises: While lying on your back, bend one leg and extend the other. Raise the straight leg to the level of the bent knee, pause a moment, and then bring it back down. Repeat.
Leg Presses: With your feet flat on the ground, sit in a chair. Strike a straight leg against a resistance band that is encircling a sturdy item. Hold, then let go. On both legs, repeat.
2. Stretching the Hamstrings:
Stretch your hamstrings standing up by putting one foot on an elevated platform and bending forward from the hips until the back of your thigh stretches. After 30 seconds of holding, swap legs.
Stretch your hamstrings while seated by extending one leg while keeping your heel on the floor. When you feel a stretch at the back of your thigh, lean forward from your hips. Hold, then move your legs.
3. Stretching and Strengthening of the Calf:
Step your feet hip-width apart, raise your calf to your toes, and then slowly drop yourself back down. Repeat.
Wall Calf Stretch: With your back to the wall, press your hands shoulder-height against the wall. Reposition your foot so that the heel touches the ground while maintaining a straight stride. Until your calf begins to stretch, bend forward. Hold, then move your legs.
4. Leg Extension Exercises:
Stretch your quadriceps standing up by bending one knee and pushing your heel down to your buttocks. Holding onto your ankle, slowly pull until the front of your thigh stretches. Hold, then move your legs.
Stretch your quadriceps while seated by placing one foot flat on the ground and leaning over a chair. Take hold of the other ankle and slowly pull in the direction of your buttocks until your front thigh stretches. Hold, then move your legs.
5. Extensions of the Legs:
With your feet flat on the ground, take a seat in a chair. Straighten one leg in front of you, hold it for a little while, and then reposition it. On both legs, repeat.
6. Leg Raises Straight:
With one leg bent and the other straight, lie on your back. Straight leg raised towards ceiling; hold; then descend. On both legs, repeat.
7. Advancements:
Step one foot onto the raised surface using a strong step or bench, and then raise the second foot to meet it. First place your foot back on the ground, then the other. Repeat with different legs.
8. Small Squats:
Place your feet hip-width apart and squat down gradually, making sure your knees stay in line with your toes. Hold for a short while before getting back up. Repeat.
9. Knee Extensions While Seated:
With your feet flat on the ground, take a seat in a chair. Straighten one leg in front of you, hold it for a little while, and then reposition it. On both legs, repeat.
10. Wall Slides:
Place your feet hip-width apart and lean your back against a wall. Squat down the wall, making sure your knees are in line with your toes. Hold for a short while before getting back up. Repeat.
To sum up
Exercises from physical therapy are essential for controlling the symptoms of osteoarthritis in the knee. These exercises help people with knee OA live better lives by increasing joint stability, strengthening muscles, and boosting flexibility. To guarantee safety and efficacy, it is imperative to speak with a physiotherapist prior to beginning any workout programme. These exercises can assist people with knee OA in leading active and satisfying lives if they are committed to and consistent with them.