Although modest effect sizes appear to be a common denominator among published studies of exercise for knee OA pain, the quality and dosage of the interventions provided are also limiting factors. In the aforementioned Cochrane review of land-based exercise for knee OA,24 only 12 of the 32 studies included provided interventions at least twice per week for at least 8 weeks. Several focused on strengthening only one muscle group (the quadriceps femoris) or provided very elementary interventions such as education about exercise or simple range-of-motion exercises, which are unlikely to independently produce a training effect or significant pain relief. Many of the included studies involved home-based interventions with minimal supervision. The overall pooled effect size for pain relief of the 32 studies was 0.40. Of the 12 studies that provided an intervention likely to produce an effect, only one had an effect size for pain relief below 0.40.
The articular cartilage in your knee eventually starts to flatten and stiffen like an old chair pad. Before looking at how to manage osteoarthritis in the knee, it’s a good idea to understand how that pain started in the first place with a little anatomy 101. Stand upright, holding on to a firm support. Loop a towel around the ankle of your affected leg. Keeping your back straight, use the towel to pull your heel towards your bottom to feel a stretch at the front of your thigh. Be sure to consult a healthcare professional or physical therapist before starting a new exercise routine.
**Knee osteoarthritis is a common condition that affects millions of people worldwide. It can cause pain, stiffness, and difficulty moving the knee joint.** Fortunately, there are several therapeutic exercises that can help manage the symptoms of knee osteoarthritis and improve overall function.
Benefits of Therapeutic Exercise
The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides. Squeeze your knees together, squishing the pillow between them. Stretching can help minimize the loss of flexibility in and around your knee. “You want to make sure you’re stretching your hamstrings, quads, calves and hip flexors to help address any stiffness you might feel,” says Dr. Orlandi. You should feel this stretch in the back of your leg and up to the base of your glutes.
Slowly lower your foot to the ground. Learn more about exercises that help with knee pain, promote knee function and reduce injury. That cartilage takes a beating, though, and small tears naturally develop as the malleable material grows more rigid over time.
Before stretching, try to spend at least 5 to 10 minutes warming up. Low-impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options. • Out of 100 people who did not exercise, 15 dropped out. If you’re not active now, check in with your doctor before you start a new exercise program.
Keep both legs on ground, relaxed (left photo). Flex and hold left leg tense for 5 seconds (right photo). Workout equipment offers numerous ways to build strength through exercises such as leg presses, hamstring curls and quad extensions. The goal here is to get active to boost your heart rate — and to do so smartly. Listen to your body and adjust the intensity of your cardio activities in response to knee aches and pains, says Dr. Orlandi. Swimming and cycling are both good exercise to try if you are able to.
**Therapeutic exercise plays a crucial role in the management of knee osteoarthritis. It can help improve strength, flexibility, and range of motion in the affected joint.** Additionally, exercise can help reduce pain and inflammation, increase joint stability, and improve overall quality of life for individuals with knee osteoarthritis.
Types of Therapeutic Exercises
**There are several types of therapeutic exercises that are beneficial for individuals with knee osteoarthritis. Some examples include:**
- Strength Training: Exercises that focus on strengthening the muscles around the knee joint can help improve stability and reduce stress on the joint.
- Flexibility Exercises: Stretching exercises can help improve flexibility and range of motion in the knee joint.
- Aerobic Exercise: Low-impact aerobic activities such as walking, swimming, or cycling can help improve cardiovascular fitness and overall health without putting excessive strain on the knees.
- Balance and Proprioception Exercises: These exercises can help improve balance and coordination, reducing the risk of falls and injuries.
**It is important to consult with a healthcare professional before starting any new exercise program, especially if you have knee osteoarthritis. A physical therapist or trained exercise specialist can help create a personalized exercise plan that is safe and effective for your specific needs.** By incorporating therapeutic exercise into your daily routine, you can help manage the symptoms of knee osteoarthritis and improve your overall quality of life.
