Are you one of the millions around the world who experiences osteoarthritis? If your damaged joints are in your knees, then this blog might be of some help because staying active may improve your joint function and help to alleviate pain.
Keep reading as we outline some exercises our team commonly prescribes during management of the condition.
4 Commonly Prescribed Exercises for Knee Osteoarthritis
Important note: You may experience some pain temporarily when you start performing some strengthening exercises. However, this should ease quickly as you gain more strength, which your physio can assist with. It’s also important to note that you should see a qualified health professional for a proper diagnosis before beginning any exercise program.
Here are 4 exercises we often prescribe during the treatment and management of knee osteoarthritis, along with a brief explanation of how to carry them out.
- Mini squats
Mini squats don’t see you sitting as far down as a regular squat, but still work to strengthen knee muscles.
- Begin by standing with your feet shoulder-width apart (you can place your hands on a counter or chair for balance, if need be).
- Squat down as if you were going to sit, but only go a third of the way down. Ensure you bend from your hips, keep your back straight and engage your core muscles during this movement.
- Tense your glutes at the bottom of your mini-squat and after a few seconds straighten back up to the starting position
- Wall squat/sit
Wall squats, aka wall sits, activate multiple muscles in the lower body and can increase endurance and stability.
- Lean with your back against a wall and have your feet shoulder-width apart.
- Slide your back down the wall towards the ground until your thighs are parallel to the ground.
- Engage your core and readjust your feet so they’re above your ankles.
- Hold this position for between 20 and 60 seconds. Keep your back flat against the wall for the duration of the exercise.
- When ready, slide back up to standing position.
- Crab walks
Crab walks are a full body exercise which promotes joint strength and gets the heart rate rising.
- Sit on the floor with your feet in front of you.
- Ensure your feet are hip distance apart and your arms are behind your back with your fingers facing forwards towards your feet/hips.
- Light your hips off the floor and engage your core muscles
- In this position, begin “walking” forward with right hand and left leg moving at the same time, then left hand and right leg moving together and so on.
- Glute bridge
Glute bridges have many benefits, including toning your glutes and strengthening your core muscles.
- Lie on your back with both knees bent. Your feet should be flat on the floor or bed, and your arms should by your sides.
- Activate your tummy muscles and pelvic floor and lift your hips/buttocks up while pressing your weight down into your feet and hands
- Hold for 10 seconds
- Lower your hips back down onto the ground or bed
Physical Activity for Arthritis
Damage to joints from Osteoarthritis is irreversible, however generally the symptoms associated with it can be managed and treated with a range of strategies including physical activity.
At North West Physio, we often recommend walking and swimming to our clients with this condition, as these are both great ways to keep active, and reduce or maintain body weight, so there’s less pressure on their knees.
Hydrotherapy is also often an effective management strategy for those with osteoarthritis as the buoyancy reduces pressure on the knees.
Exercises to Avoid for People with Knee Osteoarthritis
High impact exercises are not recommended as they can put more load through the joint and increase your pain.
Physio for Arthritis
If you’d like to find out more about physio for arthritis, head to our blog here.
Or if you’re ready to see a qualified health professional to help alleviate your pain and manage your symptoms, please reach out to one of our four (4) North Brisbane clinics today. Contact details can be found here.
North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With six clinics across North Brisbane; Everton Park, Keperra, Eatons Hill, Nundah, Lutchwyche and Newmarket, our aim is to provide holistic healthcare solution to suit your specific lifestyle.
Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics.
Contact your local clinic to book an appointment.
