Archive for the ‘Strength Training’ Category
Seated Pillow Squeeze
You don’t have to spend money and time on a gym membership to exercise if you have knee osteoarthritis. A seated pillow squeeze is a simple workout which can be performed at home without the use of complicated equipment. This exercise uses a pillow and a chair!
Using a sturdy chair (not one with wheels), sit upright with your feet firmly placed on the ground. Place a pillow folded in half in between your knees, and squeeze slowly counting to 5. You should feel your muscles contract in your inner thighs. Repeat this for 12 times taking 20 second breaks in between sets.
Seated Leg Extension
Leg extensions are great exercises for people suffering from knee osteoarthritis. This simple exercise can strengthen your leg and increase joint flexibility. Leg extensions can be performed in the comfort of your home, without spending money on a gym membership. Leg extensions strengthen your quadriceps. This can increase overall knee joint stability, while reducing pain in osteoarthritic knees.
Sit tall in a chair, keep your torso straight while raising your right leg parallel to the floor. For a more advanced move, point your toe to the ceiling to fully engage your quadriceps. Lower your right leg, touching your heel to the floor, and repeat for 10-15 repetitions before switching legs.
Water Aerobics
Exercising in the water is great for osteoarthritis because it allows for resistance training while reducing the overall stress on the joint. Studies have shown large reductions in inflammation and knee pain, along with improved joint mobility as a result of aquatic activities.
By using varied water depths you can limit the effects of joint pressure by reducing contact with the pool floor. Floatation devices may be used to stabilize your midsection while allowing extremity movement. By including water aerobics in your exercise plan you can ease knee pain and allow your joints to decompress while getting a great workout.
Wall Squats
Exercise might be the last thing you think you’re capable of with osteoarthritis, however it is one of the most beneficial treatment options for knee pain relief. Exercise will increase your joint’s range of motion and improve blood-flow, while promoting weight loss.
A functional exercise such as a wall squat provides a controlled movement of the joint. This allows the knee to be isolated while providing adequate support. A wall squat is performed by placing your back against a wall, bending your knees 30°, sliding down the wall, then returning to a vertical position. Place your hands on the wall for balance and remember slow controlled movements are key. Keep your feet and legs parallel. Try to avoid letting your knees extend past your toes.
Wall squats should be repeated 5-10 times, allowing for adequate rest between sets.
Strength Conditioning
Strength conditioning exercises (sometimes called resistance exercises) make your muscles strong. Strengthening the muscles around your arthritic knee will make your knee more stable, like adding supports to a crumbling wall.
Gyms and health clubs have machines and free weights that can help strengthen your legs. However you don’t need a membership to enjoy the benefits of strength conditioning exercises. Leg lifts in a chair with an elastic strap can be just a effective as a thousand dollar leg extension machine. Even if you are in your nineties training with weights or resistance will increase your quality of life.
Ask your doctor or physical therapist what strength conditioning exercises are right for helping you with your osteoarthritis.
Hamstring Curl
Doctors and physical therapists both agree that increasing the strength of the anatomy surrounding your knee arthritis will help improve function and decrease pain. The hamstrings are an important part of that anatomy. Keeping your hamstrings loose and strong will help a lot!
One way to strengthen your hamstrings is with a hamstring curl. These exercises can be performed with weights, an exercise ball or with a large elastic strap. Check with your doctor or therapist to see if including hamstring curls in your strength training regiment is right for you.
Quadricep Strength
This is a continuation of our series of articles from the American Academy of Orthopedic Surgeons’ Full Guideline for the Treatment of Knee Osteoarthritis.
Recommendation 6 – Strong quadriceps are important for patients with symptomatic knee osteoarthritis. Increasing the strength of the quadriceps muscle can decrease pain and increase function. It is an inexpensive and conservative treatment option for knee OA.