Best Exercises to Manage Knee OA > 자유게시판

Knee osteoarthritis is a common condition that causes pain, stiffness, and reduced mobility in the knee joint. While it cannot be reversed, knee-strengthening movements can greatly reduce discomfort and help maintain function. The goal of these exercises is to enhance quadriceps and hamstring strength, improve flexibility, and minimize pressure on the knee. It is important to begin with low intensity and pay attention to your signals. If any exercise causes sharp pain, cease the movement and contact your healthcare provider.

One of the most effective exercises is straight leg raises. Assume a supine position, one knee flexed, one leg extended. Contract your quadriceps and raise the leg to a height of roughly one foot. Pause for 3–5 seconds before slowly returning. Complete 10–15 lifts per extremity. This builds thigh strength while protecting the joint.

Seated leg extensions are another helpful exercise. Position yourself securely in a solid chair, both feet grounded. Gradually straighten one knee, pause briefly, then return to start. Do 10 to 15 repetitions per leg. This enhances joint flexibility and reinforces knee stabilizers.

Gliding heel bends are great for increasing flexibility. Lie on your back with both legs extended. Slide your foot backward to flex the knee, then slowly straighten the leg. Do 10–15 reps per side. This movement gently stretches the knee joint and surrounding tissues.

Static wall squats are useful for building endurance in the leg muscles. Position yourself with spine against the wall, then descend into a seated angle. Ensure your knees stay directly above your feet. Maintain the position for 10–30 seconds before ascending gradually. Perform 5–10 repetitions. Be sure not to let your knees go past your toes to minimize risk of injury.

Lower leg elongation can also relieve pressure on the knee. Face a wall, step one foot forward, keep the rear foot extended. Press your rear heel into the floor as you lean toward the wall. Hold for 20 to 30 seconds and switch legs. Do 2–3 sets per side.

Joint-friendly cardio options such as pedaling on a recumbent bike, Physiotherapie Behandlungen bei Erkältung swimming laps, or walking on level ground are also beneficial. These support cardiovascular health without stressing the knee. Target 30 minutes of activity on 5–7 days weekly. Without pushing into pain.

Ease into exercise with dynamic motion or a brief walk. After your session, cool down with light stretching. Daily or near-daily effort produces long-term gains. Doing these exercises regularly over time leads to the best results. It is also helpful to consult a licensed therapist for personalized guidance and adjust exercises based on your response. With steady effort and time, many people with knee osteoarthritis find they can move more freely and live more comfortably.