
21 May Physiotherapy Exercises for Knee Osteoarthritis
Knee osteoarthritis is a condition where the cartilage (the cushion between the joints which functions as a shock-absorber) wears away, resulting in the joints rubbing against one another.
Physiotherapy Exercises include:
STEP-UPS
Step 1: Stand in front of a flight of steps / or modified rehabilitation step
Step 2: Hold onto the rail for balance
Step 3: Activate and tighten your left thigh muscle
Step 4: Place your left foot onto the step
Step 5: Continue to activate and tighten your left thigh muscle, and slowly lower your right foot onto the bottom step
Step 6: Repeat 3-5 times (repeat the other side)
SINGLE LEG BALANCE
Step 1: Stand behind a table or chair without holding on for support
Step 2: Slowly lift one foot off the floor
Step 3: Hold 20-30 seconds without holding on for support
Step 4: Repeat 3 times (repeat the other side)
SIT TO STAND
Step 1: Place two pillows on a chair
Step 2: Sit on the chair with your back straight and both feet flat on the floor
Step 3: Cross your arms (if you can)
Step 4: Activate and tighten your leg muscles prior to slowly standing up
Step 5: Repeat 5-10 times
SIDE STEP
Step 1: Stand behind a table or chair and hold for support
Step 2: Place your weight on your left leg
Step 3: Keep your right leg straight
Step 4: Activate and tighten your outer right leg muscles and bring your leg out to the side
Step 5: Hold 3-5 seconds
Step 6: Slowly bring your right leg back to the neutral position
Step 7: Repeat 10 times (repeat the other side)
HEEL RAISES
Step 1: Stand behind a table or chair and hold onto it for support
Step 2: Slowly lift your heels off the floor and rise up on your toes as much as you can
Step 3: Hold for 3 seconds
Step 4: Slowly lower both heels back down to the floor
Step 5: Repeat 10 times
PILLOW SQUEEZES
Step 1: Lie on a mat on your back with both knees bent
Step 2: Place a pillow between your knees
Step 3: Squeeze your knees together to squash the pillow
Step 4: Hold 5 seconds
Step 5: Repeat 10 times
SEATED MARCHING
Step 1: Sit on the chair with your back straight and both feet flat on the floor
Step 2: Ensure both knees are bent and slowly lift your right foot off the floor
Step 3: Hold and maintain your right foot in the air for 3-5 seconds
Step 4: Gently and slowly lower your right foot back onto the floor
Step 5: Repeat 10 times (repeat the other side)
QUADRICEP SETS
Step 1: Lie on a mat on your back
Step 2: Activate and tighten your thigh muscles
Step 3: Hold for 5 seconds
Step 4: Repeat 5-10 times (repeat the other side)
STRAIGHT LEG RAISE
Step 1: Lie on a mat on your back
Step 2: Place your left foot flat on the floor with your knees bent
Step 3: Ensure your right knee is straight with your toes pointed towards the ceiling
Step 4: Tighten your right thigh muscles and lift your right leg up towards the ceiling
Step 5: Hold for 5 seconds before slowly lowering your leg to the floor
Step 6: Repeat 5-10 times (change legs)
CALF STRETCHES
Step 1: Stand in front of a wall, and place your hands on the wall at eye level
Step 2: Place the leg you wish to stretch a step behind the other leg
Step 3: Ensure both your heels are planted on the floor, and your back leg is straight
Step 4: Bend the front knee until you can feel a stretch in the back leg
Step 5: Hold for 30 seconds to 1 minute, Repeat 3 times
HAMSTRING STRETCHES
Step 1: Stand upright and place your right foot on a mini stool/ or step (ensure your right leg
is straight with your toes pointing up)
Step 2: Lean forward (while maintaining a straight back) and hold position for 30 seconds
Step 3: Switch sides and repeat
LOW INTENSITY EXERCISES
- Cycling
- Swimming
- Water aerobics
WALKING
Contact us today on (03) 9510 8866 to book a consultation at our Prahran office, where we can understand your specific rehabilitation process.