The best exercises in case of knee arthrosis are those that strengthen the muscles of the front of the thigh, as well as the lateral and internal part, because this way the muscles become strong and decrease the knee overload.
Exercises should be performed every day, with 3 x 20 repetition series. That is, each exercise should be performed 20 times and then 15 seconds rest. Then two more series equal to this one.
The exercises should be prescribed by the physiotherapist, in an individualized way, but some shown in this video:
Osteoarthritis is a degeneration of the joint that causes pain and discomfort, and although there is no cure, there can be a great improvement of the symptoms with the physiotherapy, in addition to the remedies indicated by the doctor. Other measures that can help in the success of the treatment are modifications in daily life such as, lose weight, avoid making efforts, prefer to wear sneakers or shoes very comfortable than walking in slippers or barefoot, for example.
These simple attitudes lessen the pressure on the knees, reducing pain, but in addition, eating anti-inflammatory foods like sardine, flaxseed, garlic and citrus fruits are also a great way to naturally treat the inflammation that is present in case of arthrosis.
Pilates Exercises for Arthrosis in the Knee
Pilates exercises for knee arthrosis should be guided by a physiotherapist with specific knowledge of the technique. There are several Pilates exercises that can be used in the treatment of arthrosis and its application will depend on the degree of the injury and the symptoms presented by the individual. Some examples of Pilates exercises for knees are:
Recommended physical activity
The most recommended physical exercises for knee osteoarthritis are light walking, with running shoes, cycling, hydrotherapy or water aerobics, but the doctor or physiotherapist may indicate the best exercise in your specific case, as there may be variations according to the severity of the lesion presented.
The exercises are great for treating knee osteoarthritis because they help strengthen the leg muscles, increase bone density and decrease pain. It is important to strengthen the muscles that form the quadriceps in case of knee osteoarthrosis, as they control the foot's impact on the floor, decreasing the degeneration of the knee joint and decreasing the need for surgery.
When the individual no longer feels pain in the knees, the exercises can reach a higher level and the physical therapist can indicate an evaluation with a good physical trainer, since the bodybuilding can help to prevent future injuries.
Exercises advised against
Not every type of physical activity is indicated for those with knee arthritis, some examples are not running, jump, step and martial, for example. These are advised against, as they can have a great impact on the knees, which can increase the lesion, aggravating the disease and increasing the need for surgery.
In addition to exercise, controlling knee pain and improving one's quality of life requires investing in other forms of treatment that include feeding, using medicines and alternative therapies, for example. Here are 5 treatment options for arthrosis and how to get rid of the pain.
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