ShopKnee Osteoarthritis
Knee oSteoarthritis Exercises
Body Part:
Knee
Equipment:
Foam Roller
Level:
Beginner
These Exercises Help with Knee Osteoarthritis
Does your day begin and end with knee pain? When the wear and tear of your knee joints makes it increasingly difficult to walk, we speak of knee osteoarthritis. Often, people are so desperate to get rid of the pain that they opt for medication — and once that stops helping, the last step involves replacing the knee joint in an operation. Is this really the only way? We don’t think so! If you exercise regularly, you can combat your knee pain and restore your joints to their old glory eventually. That’s why we’re sharing two stretching exercises and a foam rolling massage with you.
Watch the video, then head to the written instructions below!
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Knee Osteoarthritis Stretching Exercises
Exercise 1
Place your hands and one foot on a wall. Lower yourself so your heel is close to it. Keep your other leg straight. You should feel the stretch in the calf of your prepped up foot. Try to stay below a 10 on your personal pain scale. Increase the stretch from time to time by pushing farther in, then relax. Do this for a couple of minutes.
Tip: Wear shoes as it helps with the traction.
Exercise 2
Stand close to a wall with your whole body making contact. Push yourself hard into it. Primarily your groin and knees should touch the wall. Lift up one leg and pull it towards your buttocks. Now stretch like this for two minutes.
Variation:
If you want to increase the effects, put a foam roller between the wall and your knee, but keep your groin near the wall. After a while, wiggle the foot that is not in the air back a bit so it’s not directly touching the wall anymore. Push your knees and groin into the wall again while trying to pull down your leg — keep it steady though, don’t actually put it down. If your muscles start burning, you’ll know that the stretch is working. Slowly leave the position after a few minutes.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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