Physiotherapy Exercises for Knee Osteoarthritis > 자유게시판

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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 Physiotherapie Basel help preserve joint mobility. The goal of these exercises is to build support for the knee joint, improve flexibility, and minimize pressure on the knee. It is important to begin with low intensity and listen to your body. If any exercise causes sharp pain, stop immediately and contact your healthcare provider.

One of the most effective exercises is supine leg lifts. Assume a supine position, one knee flexed, one leg extended. Tighten the thigh muscle of the straight leg and slowly lift it about 12 inches off the ground. Pause for 3–5 seconds before slowly returning. Perform 10–15 reps per leg. This builds thigh strength while protecting the joint.

Seated knee extensions are another helpful exercise. Take a stable seated posture, heels and toes on the ground. Extend your leg fully, hold for 2–3 seconds, and gently bend it back. Do 10 to 15 repetitions per leg. This helps improve range of motion and builds strength in the muscles supporting the knee.

Heel slides are great for increasing flexibility. Lie on your back with both legs extended. Gently pull your heel along the floor toward your glutes, then extend again. Repeat 10 to 15 times on each leg. This movement gently stretches the knee joint and surrounding tissues.

Back-to-wall holds 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. Complete 5–10 holds. Be sure not to let your knees go past your toes to avoid strain.

Calf stretches can also relieve pressure on the knee. Face a wall, step one foot forward, keep the rear foot extended. Keep your back heel on the ground and gently lean forward until you feel a stretch in your calf. Hold for 20 to 30 seconds and switch legs. Complete 2–3 repetitions per calf.

Gentle cardiovascular exercises such as walking, swimming, or using a stationary bike are also beneficial. These preserve range of motion while boosting endurance. Engage in 30+ minutes of exercise on the majority of days. At a comfortable pace.

Always warm up before exercising with gentle movement or a short walk. After your session, cool down with light stretching. Consistency is key. Doing these exercises regularly over time leads to the best results. It is also helpful to partner with a professional to customize your routine and monitor your progress. With steady effort and time, many people with knee osteoarthritis experience improved mobility and reduced discomfort.