Knee osteoarthritis (OA) is a common condition that can cause significant pain and mobility issues. While there is no cure for knee OA, exercise can be an effective way to manage symptoms and improve overall quality of life. In this article, we will discuss the best exercises for managing knee OA.
Low-Impact Aerobic Exercise
Low-impact aerobic exercise is a great way to get your heart rate up and improve overall cardiovascular health without putting excessive strain on the knee joint. Some examples of low-impact aerobic exercise include:
- Walking
- Cycling
- Swimming
- Water aerobics
These exercises can help improve your overall fitness level and reduce pain and stiffness in the knee joint.
Strengthening Exercises
Strengthening exercises can help improve the stability of the knee joint and reduce pain and stiffness. Some examples of strengthening exercises include:
- Leg presses
- Squats
- Lunges
- Calf raises
- Hamstring curls
It’s important to start with low resistance and gradually increase the weight or resistance over time.
Range-of-Motion Exercises
Range-of-motion exercises can help improve the flexibility of the knee joint and reduce stiffness. Some examples of range-of-motion exercises include:
- Knee bends
- Straight leg raises
- Heel slides
- Wall slides
It’s important to do these exercises slowly and gently, and not to push beyond your limits.
Balance Exercises
Balance exercises can help improve overall balance and reduce the risk of falls, which can be especially important for people with knee OA. Some examples of balance exercises include:
- Standing on one leg
- Balancing on a wobble board or foam roller
- Walking heel-to-toe
It’s important to start with simple exercises and gradually increase the difficulty over time.
Meet a Qualified Physiotherapist for a personalized Exercise Schedule for knee OA
