Physiotherapy exercises for osteoarthritis of the knee focus on improving joint mobility, strengthening the muscles around the knee, and reducing pain. Here's a simple exercise routine:
1. Straight Leg Raises:
- Sit or lie down with your legs straight.
- Tighten the muscles on the front of your thigh (quadriceps).
- Lift your leg off the ground to the level of the other knee.
- Hold for a 10 seconds, then slowly lower it down.
- Perform 10-15 repetitions for each leg.
2. Quadriceps Sets:
- Sit on the floor with your legs straight out in front of you.
- Tighten the muscles on the front of your thigh by pressing the back of your knee down onto the floor.
- Hold for 5-10 seconds, then relax.
- Perform 10-15 repetitions for each leg.
3. Hamstring Curls:
- Stand behind a chair and hold onto it for support.
- Bend one knee and bring your heel towards your buttocks, contracting the hamstring muscle.
- Hold for a few seconds, then slowly lower your foot back down.
- Perform 10-15 repetitions for each leg.
4. Seated Knee Extensions:
- Sit in a chair with your feet flat on the floor.
- Straighten one knee by lifting your foot off the ground until your leg is fully extended.
- Hold for a 10 seconds, then slowly lower your foot back down.
- Perform 10-15 repetitions for each leg.
5. Heel Slides:
- Lie on your back with your knees bent and feet flat on the floor.
- Slide one heel along the floor, straightening your leg as much as possible.
- Hold for a 10 seconds, then slowly bend your knee and slide your heel back in.
- Perform 10-15 repetitions for each leg.
6. Calf Raises:
- Stand upright with your feet hip-width apart and hold onto a sturdy surface for balance.
- Rise up onto your toes as high as you can, then slowly lower back down.
- Perform 10-15 repetitions.
7. Wall Squats:
- Stand with your feet shoulder-width apart along with the wall.
- Slowly bend your knees and slide down your body a few inches along the wall, as if you were sitting back into a chair.
- Keep your knees behind your toes and your back straight.
- Hold for a 10 seconds, then slowly rise back up.
- Perform 10-15 repetitions.
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