Knee osteoarthritis is one of the most prevalent causes of knee pain amongst older adults worldwide. It results from the wear and tear of the protective cartilage that cushions the joints. Lack of flexibility, mobility, and stability can hinder your everyday activities such as walking, climbing stairs, or even getting up from the chair. Fortunately, there are specific exercises that can reduce pain, improve knee function, and increase flexibility. In this blog, we’ll discuss some of the best exercises for knee osteoarthritis which are recommended by physiotherapists and fitness trainers worldwide.
Low-impact aerobic exercises:
Low impact exercises are gentle on knees and decrease the pressure on joints. These exercises can increase blood flow to joints and improve flexibility. Walking, swimming, and cycling are all excellent options for low-impact exercises. A physiotherapist can help you to create an exercise plan that suits your needs.
Strengthening exercises:
Strengthening exercises for thigh muscles such as quadriceps, hamstrings, and glutes can provide stability to your knees. Start with simple exercises such as wall squats and leg raises, gradually adding weights to glute bridges and lunges. You can also use resistance bands or ankle weights, but it is advisable to consult with a physiotherapist before commencing any exercises.
Range-of-motion exercises:
Range-of-motion exercises help to improve flexibility and reduce stiffness in your knees. These types of exercises include leg slides and heel slides, which gently move your knees up and down and side to side. Gentle stretches such as hamstring, calf, and quad stretches can help to improve flexibility and reduce pain.
Tai Chi and yoga:
Tai Chi and yoga are two low-impact exercises that focus on balance and stability. Tai Chi includes slow, fluid movements that help to improve leg strength and balance, while Yoga helps to improve flexibility and mobility. Both exercises are ideal for people with knee osteoarthritis and can be tailored to suit individual needs.
Water-based exercises:
Water-based exercises such as aqua aerobics and hydrotherapy are great for people with knee osteoarthritis. Water reduces the pressure on your joints and provides resistance to improve muscle strength. In addition, the buoyancy of water helps to increase overall mobility.
Knee osteoarthritis can be a debilitating condition but with proper exercise and physiotherapy, it is manageable. A combination of low-impact aerobic exercises, strengthening exercises, range-of-motion exercises, Tai Chi, Yoga, and Water-based exercises can be beneficial for knee osteoarthritis. Consult with a physiotherapist or fitness trainer before beginning any exercises regime, and always listen to your body. Remember, exercise can help to improve knee function, reduce pain, and improve overall quality of life.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
