![Knee Osteoarthritis [膝关节骨关节炎]](https://images.unsplash.com/photo-1695918427978-c7add5d96333?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
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Patient Handout Download
knee-osteoarthritis.pdf1 MB
Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Sitting Heel Slides
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin sitting with your knees straight and a towel looped around one foot, holding the ends in both hands.
- Movement: Use the towel to gently bend your knee until a stretch is felt. Hold, and then slide your heel forward into the starting position and repeat.
- Tip: Make sure that your leg does not rotate in or out as you bend your knee.
Side lying Quads Stretch
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin in a side lying position.
- Move: Bend one knee and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
- Tip: Make sure to keep your back straight and maintain your balance during the stretch.
Supine Quads Set
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin lying on your back with one knee bent and your other leg straight with your knee resting on a towel roll.
- Movement: Gently squeeze your thigh muscles, pushing the back of your knee down into the towel.
- Tip: Make sure to keep your back flat against the floor during the exercise.
Bridging
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
- Move: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
- Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.