Knee osteoarthritis is a common condition that affects millions of people worldwide. It is caused by the gradual wear and tear of the cartilage in the knee joint, leading to pain, stiffness, and difficulty with daily activities.

Fortunately, physiotherapy can play an important role in managing knee osteoarthritis. Rehabilitation exercises can help to improve joint mobility, strengthen the muscles surrounding the knee, and reduce pain and inflammation.

Regarding knee osteoarthritis, the key to a successful rehabilitation program is to start with low-impact exercises that do not put too much stress on the knee joint. Here are a few exercises that can help to improve knee joint mobility and strength:

1. Quadriceps sets: Sit on a chair with your feet flat on the floor. Tighten the muscles on the front of your thigh (quadriceps) and hold for 5 seconds. Repeat 10-15 times.
2. Hamstring curls: Lie on your back with a rolled-up towel under your knee. Slowly lift your heel towards your buttocks while keeping your knee bent. Lower your heel back down to the starting position. Repeat 10-15 times.
3. Calf raises: Stand with your feet hip-width apart and hold onto a wall or chair for balance. Slowly rise up onto your toes, then lower back down to the starting position. Repeat 10-15 times.
4. Straight leg raises: Lie on your back with your legs straight. Slowly lift one leg up towards the ceiling, then lower it back down to the starting position. Repeat 10-15 times with each leg.
5. Step-ups: Stand in front of a step or small platform and step up onto it with one foot, then step back down with the same foot. Alternate legs and repeat 10-15 times.

These exercises should be performed gradually and in proper form. As you progress, you can gradually increase the intensity and duration of the exercises.

It’s important to remember that knee osteoarthritis is a chronic condition, so it’s important to maintain a regular exercise routine and make changes to your lifestyle to help manage symptoms. Weight management is also important, as excess weight can put additional stress on the knee joint.

If you are experiencing knee pain and stiffness, it’s essential to consult a physiotherapist to determine the best course of treatment for you. R3 Physiotherapy is here to help you on your journey towards reducing pain and improving joint mobility.

References:

1. Katz, J.N., Arant, K.R. and Loeser, R.F. (2021) ‘Diagnosis and Treatment of Hip and Knee Osteoarthritis: A Review’, JAMA : the journal of the American Medical Association, 325(6), pp. 568–578.
2. Kloek, C.J.J. et al. (2018) ‘Effectiveness of a blended physical therapist intervention in people with hip osteoarthritis, knee osteoarthritis, or both: A cluster- randomized controlled trial’, Physical therapy, 98(7), pp. 560–570.
3. Stoddart, J.C. et al. (2021) ‘The compartmental distribution of knee osteoarthritis – a systematic review and meta-analysis’, Osteoarthritis and cartilage, 29(4), pp. 445–455.