Physiotherapy and Exercises for Knee Osteoarthritis: Relieving Pain and Improving Mobility
Knee osteoarthritis (OA) is a common condition that affects many people, especially as they age. It can cause stiffness, pain, and reduced mobility, making everyday activities like walking, climbing stairs, or even standing up challenging. However, physiotherapy combined with specific exercises can play a pivotal role in managing symptoms and improving quality of life.
What Is Knee Osteoarthritis?
Osteoarthritis is a degenerative joint condition where the cartilage that cushions your joints gradually wears away. In the knee, this process can lead to pain, swelling, and a loss of flexibility. While OA is most common in older adults, younger individuals can also develop it due to injuries or genetic factors.
How Can Physiotherapy Help?
Physiotherapy aims to reduce pain, improve joint function, and prevent further deterioration. A tailored physiotherapy program can help manage knee OA by focusing on:
Pain Relief: Hands-on techniques like manual therapy, heat/cold application, and modalities such as ultrasound or electrical stimulation can provide relief from discomfort.
Improved Mobility: As the joint stiffens, movement becomes harder. Stretching exercises help regain flexibility and improve range of motion.
Strengthening: Strengthening the muscles around the knee—particularly the quadriceps, hamstrings, and calf muscles—can help reduce strain on the joint. This extra support can also prevent further cartilage damage.
Gait Training: If knee OA affects the way you walk, physiotherapists can help you correct any compensatory movements. Improving your walking pattern can reduce knee stress and improve overall function.
Best Exercises for Knee Osteoarthritis
Incorporating the right exercises into your routine can be key to managing knee osteoarthritis. Your physiotherapist will design a program that suits your needs, but here are some common exercises that are often prescribed:
1. Quadriceps Strengthening (Straight Leg Raises)
Lie on your back with one leg bent and the other straight.
Tighten your thigh muscle and lift your straight leg to the height of the opposite knee.
Hold for a few seconds, then lower slowly. Repeat 10–15 times.
2. Hamstring Stretch
Sit on the edge of a chair with one leg extended out in front.
Keep your back straight and lean forward from your hips until you feel a stretch in the back of your thigh.
Hold for 20–30 seconds, then switch legs. Repeat 3 times on each side.
3. Heel Slides
Sit or lie on your back with both legs extended.
Slowly bend one knee, sliding your heel towards your buttocks.
Hold for a few seconds, then slide the leg back out. Repeat 10–15 times for each leg.
4. Wall Squats
Stand with your back against a wall, feet shoulder-width apart.
Slowly lower yourself into a semi-squat position, keeping your back flat against the wall.
Hold for 5–10 seconds, then return to standing. Aim for 8–10 repetitions.
5. Calf Stretches
Stand facing a wall with one foot forward and the other leg extended back.
Keep both feet flat on the ground and bend the front knee while keeping the back leg straight.
Hold for 20–30 seconds, then switch sides. Repeat 3 times on each leg.
Additional Tips for Managing Knee Osteoarthritis
Low-Impact Aerobic Exercise: Swimming, cycling, and walking on flat surfaces can help keep joints flexible without putting too much strain on your knees.
Weight Management: Maintaining a healthy weight reduces pressure on your knee joints, helping to relieve pain and slow the progression of osteoarthritis.
Use of Supports: Knee braces or taping techniques can provide extra support during activities. Your physiotherapist can recommend the right type of brace for your needs.
Posture and Ergonomics: Adjusting the way you sit, stand, and move can prevent unnecessary stress on the knee joint. Your physiotherapist can give you advice on optimal posture and ergonomics.
While knee osteoarthritis can be painful and limit your activity, a well-structured physiotherapy program combined with targeted exercises can significantly improve your quality of life. At Thrive Physio, we specialize in helping individuals manage osteoarthritis through personalized care. If you're struggling with knee pain or stiffness, contact us today to schedule a consultation. Let us help you move better and feel better!
