416.486.6662 88 Eglinton Ave West, Suite #101, Toronto, ON ONLINE BOOKING

Stretching Routine for Knee Osteoarthritis

If you have knee osteoarthritis, you will have the following classical symptoms:

– morning stiffness

– pain and stiffness while moving from a sitting to standing position after sitting for a prolonged period of time

– swelling around the knee joint

– more difficulty going down stairs

– limited knee flexion (bringing heel of foot towards buttock) more than knee extension (being able to straighten the knee)

 

To regain mobility in the knee joint, a stretching routine is necessary to keep the joints around the knee as healthy as possible. Here is a list of beginner exercises that I would recommend for someone with mild-moderate knee osteoarthritis:

 

1) Heel Slides

– aim of the heel slide is to work into the limited knee flexion range

– try aiming for a set of 10-12 reps and a towel can be used to add overpressure if there is minimal pain in the active portion of knee flexion

Video: https://www.youtube.com/watch?v=_jvUnWbBPXc

 

2) Prone Quad Stretch

– aim of the prone quad stretch is to work into the limited knee flexion range and lengthen the quadricep muscle group

– try aiming for a set of 5-6 reps of 15 second holds and a towel/other leg can be used to add overpressure

Video: https://www.youtube.com/watch?v=lglR4T94EyY

 

3) Knee Flexion Stretch on Stairs

– aim of the knee flexion stretch on stairs is to work into the limited knee flexion range in a fully weight-bearing position

– aim for 10 repetitions and hold the stretch for 5 seconds

https://www.hep2go.com/exercise_editor.php?exId=6167&userRef=gciaake

 

4) Closed Kinetic Chain Knee Extension in Standing

– aim of the CKC knee extension stretch in standing is to the activate the quadricep muscle group while encouraging more movement into extension

– aim for 10 repetitions and hold the stretch for 5 seconds

Video: : https://www.youtube.com/watch?v=ywwoBtoMJ8U

 

 

Please consult with a health care provider if you are not sure if these stretches are right for you. All of these stretches should be pain-free and every repetition should be done at a slow tempo, especially if your knee is moderately irritable. In my next blog post, I will cover knee strengthening exercises. If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.

 

 

Clarence Lau

Registered Physiotherapist

No Comments

Post a Comment