In our knee joints, there are a cartilage called meniscus on each end of the bone to protect the bone from rubbing on each other. Our meniscus is like a sponge. When we squeeze a sponge, water will come out. Similarly, our cartilage needs to be loaded to secrete nutritious fluid for regeneration. Vigorous exercises for many years may damage the cartilage, however, light to moderate exercises is essential for the cartilage to heal.
Different types of physical activity also help build muscle strength. Strong muscles are needed to properly support joints and reduce the force that is being transferred through the cartilage.
Regular physical activity is the most important thing you can do to reduce the risk of OA.
The exercises below are working on strengthening the muscles around the knee.
1. Knee extension - The knee extension is developing quad strength, the muscles on the front of your thigh
-if you have a resistance band, attach it around the ankle and them to the chair leg or your opposite foot .
-extend your leg upwards in a slow and controlled way.
- repeat 3 sets of 15 reps
2. Knee Flexion - Knee flexion is developing hamstring strength, the muscles on the back of your thigh
-in the same sitting position, attach the band to a sturdy object out front like a table leg.
-now, the resistance is in the opposite direction
-start with the knee extended and heel on the ground
-slide the heel back towards your chair in a slow a controlled manner
- repeat 3 sets of 15 reps
These 3 exercises are strengthening the muscles around the hip.
1. Hip flexion
-sit in a chair with back straight and shoulders relaxed
-lift one thigh up slowly and controlled
-be sure not to extend your back backwards during the movement
- repeat 3 sets of 15 reps
2. Hip Abduction
-With a band wrapped around above the knees and heels on the ground
-slowly spread knees apart
- repeat 3 sets of 15 reps
3. Hip Adduction
-placing a ball between the legs, squeeze it together for 5 seconds before relaxing
- repeat 3 sets of 15 reps
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