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Knee Osteoarthritis Exercise
Stretches
Unloading the Knee
Wearing a set of light ankle weights,
sit on a bar stool or high chair, allowing the feet to hang loose.
Stay in this position for 5-15 minutes. Repeat 3 time per day.
Knee Extension
While sitting on a chair, elevate on
leg onto an adjacent chair so that the knee is slightly raised. Use
your thigh muscles to gently push the knee toward the floor. Hold for
5 seconds. Do 10 repetitions.
Knee Flexion
While sitting in a chair, loop a towel
under one foot. Gently pull on the towel with both hands to bend the
knee. Once your foot is elevated 4-5 inches, hold for 15 seconds. Do
10 repetitions for each knee.
Strength Exercises
Leg Extension
Sit in a chair, with arms at your
sides. Bend one leg at the knee to fully extend the lower leg. Hold
for 10 seconds. Do 10 repetitions per leg.
Wall Slide
Lean up against a wall with your legs
straight and your feet approximately 12 inches from the wall. Slide
down the wall until your knees bend 30 degrees. Now straighten back
up to the beginning position. Do 10 repetitions. Quadricep Lift
Lie on the floor with legs extended and
arms at your sides. Lift one foot 12 inches off the floor. With that
leg trace a “T” shape in the air. Do 10 repetitions with each
leg.
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