4 Exercises To Prevent Knee Osteoarthritis

1. Hamstring Stretch

Hamstring Stretch

  • Lie down on your back and bend both the knees. Place a towel or strap in a loop around one foot and hold both sides of the towel or strap to give support.
  • Extend your leg and move it slightly upwards, so that you start feeling a stretch in the hamstring.
  • Hold the position for about 20 seconds, gently lower the leg and repeat again.
  • Come back to starting position and repeat with the other leg.

As per a study, hamstring stretch can strengthen the hamstring and reduce the intensity of pain.

2. Seated Hip March

seated hip march

  • Sit on a chair with your back straight and place both thighs firmly on the seat.
  • Start pushing one leg backwards from under the chair, while touching your toes to the ground. You should start feeling the stretch.
  • Now lift the other leg with the knee bent at a 90 degree angle. Hold the position for about 5 to 10 seconds.
  • Bring the leg back to the ground and bring the other leg to the front.
  • Once you are in the original position, repeat the same with different sides.

As per a study, seated hip march can strengthen thigh muscles and prevent the onset of OA.

3. Straight Leg Raise

straight leg raise

  • Lie down on the floor and use your elbows to support the upper body.
  • Bend one knee and rest the foot on the floor.
  • Keep the other leg straight and point your toes upwards.
  • Tighten your thigh muscles till you feel the stretch and raise the leg.
  • Hold the position, lower the leg and come back to the start position. Repeat with the other side.

As per a study, straight leg raise can strengthen muscles and give better support to the joints.

4. Quad Set

quad set

  • Lie down on the floor with both your legs relaxed and stretched on the floor.
  • Start with one leg. Tighten your knee muscles, till you can feel the same. Hold it for 5 minutes.
  • Relax and wait for a few seconds.
  • Repeat with the other knee.
  • Relax and wait for a few seconds.
  • Repeat a few times.

As per a study, quad set can prevent pain as well as reduce the intensity or frequency of pain.