Knee Pain Exercises Pdf

Aerobic exercise is any exercise that increases your pulse rate and makes you a bit short of breath. Sometimes your knee might look swollen. Push your front leg backwards and back leg forwards against each other until your thigh muscles become tense.

Call us for free help and advice on your type of arthritis. By continuing to browse this site you are agreeing to our use of cookies. Your conversation will not be visible the next time you visit the Arthritis Virtual Assistant. The effects of osteoarthritis can make people feel depressed or anxious, and it can affect relationships and sleep.

It can also help you sleep better. Muscle stretch Lay down with a rolled-up towel under the ankle of your leg. This causes them to rub against each other and eventually wear away. But in some cases, the cartilage can become so thin that it no longer covers the ends of the bones.

How will it affect me

Straight-leg raise lying Lay down and bend one of your legs at the knee. What is osteoarthritis of the knee?

Strengthening exercises This type of exercise is important to improve the strength of the muscles that control your knee, and to help stabilise and protect the joint. Repeat at least five times with each leg.

Surgery Exercise, treatments and keeping to a healthy weight usually improve the symptoms, pain and ability to do daily activities in most people with osteoarthritis of the knee. Swimming and exercising in water can be helpful if your joints are painful, as the water takes the weight of your body which reduces any strain on your knees, but still lets you keep moving.

Slowly bend one knee up towards your chest, sliding your foot along the floor, until you feel a gentle stretch. Wearing the right shoes can reduce the shock through your knees as you walk and prevent any changes to your feet.

Different types of aerobic exercise include cycling, swimming and walking. Wear shoes with thick soles and enough room for your toes. Arthritis Virtual Assistant.

The genes we inherit from our parents can also increase the risk of the condition developing. An occupational therapist can advise you on special equipment that will make things you do every day easier.

Knee pain exercises pdfKnee pain exercises pdf

Step onto the bottom step of stairs with your right foot. This can then cause joint fluid to be trapped in the bulge.

Sometimes keyhole surgery techniques may be used to wash out loose fragments of bone and other tissue from your knee. Some people with osteoarthritis find a lump appears at the back of their knee. Hold for a slow count of five, then lower. Go upstairs one at a time with your good leg first. How would you rate your experience so far?

Osteoarthritis (OA) of the knee

Weight management Being overweight increases the strain on your joints, especially your knees. Sometimes osteoarthritis of the knee can cause the muscles in the thighs to weaken, so your leg may look thinner. Apart from keeping an eye on your weight, there are a number of other ways you can reduce the strain on your knees. Exercise, treatments and keeping to a healthy weight usually improve the symptoms, dr. dean ornish program for reversing heart disease pdf pain and ability to do daily activities in most people with osteoarthritis of the knee.

An occupational therapist can advise on the correct length and the best way to use the stick. Who am I and what can I do? If you would like to share any additional feedback with us, please email supportercare versusarthritis.

Many knee replacements are performed each year, and the operation can give a lot of pain relief and improve movement in your knee. There are various types of exercise that have been proven to help treat osteoarthritis of the knee. If you have any problems like this, mention them to your doctor as there are things they can do to help.

Knee pain exercises pdf

What is osteoarthritis of the knee

Range of movement exercises These are good for posture and helping to keep your joints flexible. Strengthening exercises The following exercises might be quite hard to do, so try to do them two to three times a week.