Knee arthritis afflicts over 14 million adults in America and is a leading cause of disability. While arthritis cannot be cured, strategic physical therapy under the guidance of licensed professionals can significantly reduce knee pain and improve mobility. This article will explore the Knee Arthritis Exercise in Richmond exercises prescribed by therapists to increase strength, flexibility, and shock absorption for optimal knee arthritis management.
Quadriceps Strengthening
When you are looking for Knee Arthritis Physical Therapy Exercises in Richmond, quadriceps strengthening workouts hold a prominent place. Weakened quadriceps muscles increase strain on the knee joint, worsening arthritis over time. Richmond physical therapists often recommend:
- Mini squats – Stand with feet hip-width apart, engage core. Slowly lower into a shallow squat, keeping knees behind toes. Use chair for support if needed. Repeat 10 times, 2 times per day.
- Straight leg raises – Lie on back with one knee bent. Lift other leg with straight knee about 6-12 inches and hold 5 seconds. Lower controlled. Repeat 10 times and switch legs.
- Leg extensions – Sit upright with towel roll under knee. Raise one leg straight out and hold 3 seconds. Lower controlled. Do 2 sets of 10 repetitions per leg.
- Wall sits – Stand with back against wall, feet shoulder-width apart. Slowly lower into squat position with knees bent at 90 degrees. Hold for 30 seconds, keeping back flat on wall.
Regular quad strengthening reduces joint instability and strain that worsen arthritis.
Low-Impact Aerobic Exercise
- Providing oxygen and nutrients through cardio activity improves joint health. Low-impact options recommended by Richmond physical therapists include:
- Stationary biking – Adjust seat height properly to avoid over-straining knees. Start with 10 minutes daily.
- Water aerobics – Takes impact stress off joints. Do kicks, jumps, and range of motion.
- Elliptical machine – Use short strides at slower pace. Adjust incline to reduce impact.
- Walking – Start with short distance walks and gradually increase over weeks/months.
Maintaining aerobic exercise 4-5 days per week keeps joints flexible and delays arthritis progression. Use knee braces or taping if needed for extra support. Anyone looking for a Knee Arthritis Exercise in Richmond can consider these.
Range of Motion and Flexibility Exercises
Limited mobility strains the knee joint. Stretches and range of motion exercises prescribed often include:
- Seated knee extension – Sit in chair and slowly straighten one knee out. Flex foot up and down 10 times. Repeat with other leg.
- Supine hamstring stretch – Lie on back, brace core. Grasp behind knee to pull leg toward chest until stretch is felt. Hold 20 seconds. Relax leg down and repeat 2-3 times per side.
- Heel slides – Lie on back, keep one knee bent. Slide other heel up toward hips, bending knee. Hold gentle stretch. Release slide heel down. Repeat 10 times per side.
- Standing calf stretch – Stand facing wall, put one leg in front of the other. Press forward heel into floor to feel stretch in calf. Hold 15-30 seconds. Switch legs.
Stretching daily aids mobility and prevents contraction of soft tissues around the knee joint.
Manual Therapy
Hands-on techniques like massage and joint mobilization provide additional arthritis relief. Richmond physical therapists may use:
- Myofascial release to loosen tight muscles around knee
- Trigger point therapy to release muscle knots
- Gentle joint mobilization to improve knee extension/flexion
- Neuromuscular techniques to reduce muscle guarding
Manual therapy improves fluid drainage and blood flow to deliver nutrients into damaged knee tissues. As a result, Knee Arthritis Physical Therapy Exercises in Richmond is quite popular among patients.
Bracing and Orthotics
Custom knee braces redistribute weight away from damaged cartilage and provide extra joint stability. Shock-absorbing shoe inserts also help decrease knee arthritis symptoms. Knee Arthritis Physical Therapy in Richmond evaluate gait and fit appropriate bracing devices to protect arthritic knee joints during activity. When Physical Therapy For Knee Arthritis in Richmond doesn’t work, you need to look for other alternative options like this. But you need to stick to a reputed therapist to get these treatment options.
With a comprehensive treatment approach, most knee arthritis patients can avoid invasive surgery and maintain an active, high-quality lifestyle. Strategic physical therapy exercises build strength to stabilize joints while improving mobility and function long-term.
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