Osteoarthritis or OA, is a condition in which the cartilage covering the bones in your joints breaks down. It leads to an overgrowth of the bones and causes pain as well as stiffness in the joints. OA is not a condition that affects only the elderly. In fact, with sedentary lifestyle being as common as it is, osteoarthritis has already started affecting those who are in their middle age.
4 Exercises To Prevent Knee Osteoarthritis
1. 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
- 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
- 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
- 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.
