Basic Physical Therapy For Decreasing Risks of Knee Osteoarthritis

 

 

 

     Osteoarthritis of the knee is a major cause of knee pain in older adults. As people age, their knee joints deteriorate and become more fragile compared to those of adolescents and adults. The pain associated with knee osteoarthritis can arise from several causes.

 

Causes of Pain from Knee Osteoarthritis

1.  Increased Body Weight

     The greater the body weight, the more pressure is exerted on the knee joint, causing pain when standing, walking, or getting up.

 

2.  Frequent Knee Bending

     Engaging in activities that require excessive knee bending, such as sitting on the floor with legs folded, squatting, using a low-seated bicycle, or frequently climbing stairs, can lead to inflammation. Even in the absence of movement, some individuals may experience swelling and warmth in the knee.

 

3.  Tightness in the Knee’s Surrounding Muscles and Tendons 

     Inflammation in the knee joint may lead to muscle stiffness, particularly if the knee remains bent for extended periods or if excessive walking occurs. This stiffness can cause further pain.

 

 

Read More: Preventing Early Knee Deterioration – Recognizing the Warning Signs of Osteoarthritis

 

Principles of Osteoarthritis Treatment

1. Reducing Pressure on the Knee Joint

• Weight management Weight reduction is a key aspect of treatment, as it alleviates the burden on the knees, reducing symptoms.
• Wearing knee support devices Knee braces or supports can help stabilize the joint.
• Using mobility aids Walking aids such as canes can help distribute weight and lessen knee strain.

 

2. Reducing Inflammation

• Anti-inflammatory medication These may be prescribed to alleviate inflammation.
• Physical therapy In cases of severe inflammation, cold compresses are recommended.
• Limiting activity During acute inflammation, walking should be minimized. If movement is necessary, periodic rest breaks should be taken.

 

3. Relieving Muscle and Tendon Tightness Around the Knee

• Physical therapy and warm compresses: These methods help relax stiff muscles.
• Stretching and massage therapy: Under the supervision of a physical therapist or a specialized physician, muscle stretching or massage therapy can alleviate stiffness.

 

4. Surgical Treatment

     If conservative treatments fail, physicians may consider surgical options such as total knee replacement or robot-assisted knee replacement surgery to restore mobility and relieve pain.

 

 

Read More: Robot-Assisted Total Knee Replacement Surgery

 

 

5. Lifestyle Adjustments to Reduce Risk

• Avoid excessive stair climbing, squatting, cross-legged sitting, and kneeling, as these postures can aggravate knee inflammation.
• Engage in knee-strengthening exercises under the guidance of medical professionals to enhance joint stability.

 

 

 

 

 

Knee Exercises to Prevent Osteoarthritis

Simple knee exercises can be performed while lying down or sitting to slow down knee deterioration. The following three exercises are recommended:

 

1.  Straight Leg Press

• Lie down with your legs extended.
• Press the knee against the bed, hold for 6 seconds, and then release.
• Start with 10 repetitions and gradually increase as tolerated.
• A rolled-up towel or bottle can be placed under the knee for support.

 

2.  Supported Knee Extension

• Lie down with a pillow under the knee.
• Straighten the knee, hold for 6 seconds, and then return to the starting position.
• Begin with 10 repetitions and increase progressively.

 

3.  Leg Raises

• Lie down with one knee bent and the opposite leg straight.
• Lift the straightened leg while keeping the knee extended.
• Start with 10 repetitions and gradually increase.

 

Recommendations

     Once knee pain subsides, exercises can be intensified by adding resistance, such as placing a ½ kg weight on the ankle. Standing knee-strengthening exercises, such as mild knee bends similar to Tai Chi movements, can also be incorporated.

 

 

 

 

 

 

Exercises for Individuals Without Back Pain

For those without back pain, seated exercises are also an option:

• Seated Knee Extensions:

• Sit with back support.
• Extend the knee straight and hold for 6 seconds.
• Start with 10 repetitions and gradually increase.
• As strength improves, add ½ kg ankle weights and progressively increase the repetitions.

 

Caution: If knee pain worsens after exercise, reduce the number of repetitions and the weight used.

 

Precautions and Key Takeaways

• Patients experiencing pain in both knees should avoid lifting both legs simultaneously during exercises, as this may cause back pain.
• The cornerstone of osteoarthritis management includes weight reduction, strengthening exercises, and stretching to prevent stiffness.
• Daily activities should be adjusted to minimize strain on the knees.
• Water-based exercises, such as walking in water, are highly recommended as they reduce joint impact while strengthening muscles.

 

 

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By maintaining an active and healthy lifestyle, individuals can manage osteoarthritis symptoms effectively and improve their overall quality of life.