Following on from my last blog [click here to read], exercises and strengthening for your knees is widely recommended for those who suffer from Osteoarthritis. But it doesn’t just have to be for those with knee pain, it can be a vital tool to help prevent the likelihood of developing knee pain as well.
Below are some exercises that are helpful to both strengthen and keep the knees mobile. This will aid in combatting joint stiffness and get you back on your feet, and change pain that may have been stopping you from doing some of the things you love or used to enjoy.
1. Isometric VMO activation [inner quad]
- Sitting with a rolled towel under your knee.
- Turn your foot outwards slightly then straighten your knee.
- Feel on the inside of your knee for the activation of the inner quad (VMO)
- Ensure that the inner quad (VMO) activates before the outer quad
2. Isometric Wall Squats
- Have your back supported on a wall and feet slightly in front of you.
- Place a small ball between the legs and squeeze lightly as you lower yourself to bend the knees and hips at 90° just as you were sitting in a chair.
- Push through the heels to hold yourself in the position for the required time.
3. Mini Squats
- Stand straight, holding the back of a chair, with your feet shoulder-width.
- Slowly bend knees to lower body a few inches.
- Keep feet flat and don’t let knees go past toes. Hold for 6 seconds.
- Slowly tighten buttocks as you straighten your knees.
4. Quadriceps Stretch
- Stand straight, holding the back of a chair.
- Step backward with one foot, keeping knees bent and feet flat.
- Tuck buttocks tightly under hips until you feel a stretch in the thigh and hip of your back leg.
- Hold 10 seconds, release, and repeat with the other leg.
5. Hamstring Stretch
- Sit on the edge of a chair.
- Straighten one leg forward, with heel on the ground and toes pointed up. Keep the other foot flat on the floor.
- Keeping your back straight, gently lean forward from the hips until you feel a stretch in the back of the outstretched leg.
- Hold 10 seconds and release. Repeat with each leg
Paired with walking, these exercises focus on limiting overloading tension within the knee joint itself by toning and strengthening the muscles of the thigh that help to stabilise the patella and take loading off the knee.
If you or someone you know is struggling with knee pain and would like further assistance or information, please give us a call at the clinic or visit our website, we are always happy to help.
Click here to book an appointment with Taylor online or call our friendly team on 5255 5040 (OG) or 4202 0446 (L) to discuss how we can help you achieve your health goals.