Knee Osteoarthritis? Here’s How to Squat Without Pain > 자유게시판

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If you’re living with knee osteoarthritis you may fear that squats could exacerbate your discomfort. When done correctly squats can help build supportive leg musculature. Squatting wisely can reduce joint stiffness and boost overall mobility. The key to success is performing them safely and with precision.

Talk to your healthcare provider to get personalized clearance. Once you’ve received approval start with partial-depth squats. Only descend as far as you can without any pain. A helpful benchmark is to halt at hip height. Never let your knees travel beyond your toes. Maintain balance over your arch, not your toes. Engage your abdominal muscles and keep your chest lifted to reduce knee strain.

If you need extra support use a sturdy bench for assistance. Place your hands on the back of a solid chair and ease down as if you’re about to take a seat, then push upward with control. A valuable addition is to warm up for 5–10 minutes with walking to increase circulation to your knees.

After your session gently stretch your quads, hams, and narben verblassen lassen calves to maintain joint mobility. Start with just 3–5 repetitions and add more as you grow stronger. Never push through sharp pain—a slight ache is acceptable, but worsening joint pain are signals to cease. Wear supportive footwear and steer clear of concrete. If available resistance bands or hand weights to add resistance without excessive joint compression.

Remember this honor your limits. Small, frequent sessions win over sporadic bursts. Even a few well-executed squats performed several times a week are far more beneficial than one intense session that cause pain. With persistence this gentle strength training can reduce inflammation and significantly enhance your quality of life.