Physio FIT | Don’t make this mistake with your knees
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Don’t make this mistake with your knees

Don’t make this mistake with your knees

Frustrated with your knee pain?

Sick of being told to just REST?

Scared that the damage is already done?

Find out what NOT to do and how to start the journey back to a healthier, happier you.

The knee is one of the most common joints to develop osteoarthritis (OA) and KNEE PAIN can be the first sign that this is occurring. Knee OA is characterised by swelling in the joint and deterioration of the cartilage that lines the bony surfaces. End-stage OA (or ‘bone on bone’) is usually quite painful and is associated with loss of movement, reduced strength and joint deformity.

Ignoring your pain and trying to push through will only make things worse. But RESTING completely from exercise will weaken your muscles and increase the likelihood of developing recurring knee pain, not to mention risk your general health and happiness.

Getting the right advice and exercises for your knee will get you moving in the RIGHT way, reduce your knee pain and reduce the risk of further knee damage.

Too often people are told to REST their knee when it’s sore. They stop their usual exercise routine and hobbies, resulting in muscle and joint deconditioning. Performing the right exercises for you can actually get rid of pain and improve long-term outcomes. Stop giving in to pain and take control!

If you are suffering from knee pain and are frustrated with resting it, here are our top exercise options to help keep up your fitness and leg strength while avoiding knee pain and further damage.

  1. Bike

Knee pain sufferers often have weak quadriceps muscles at the front of the thigh. Knee rehab generally includes strengthening for the quadriceps and cycling is a great way of doing this without aggravating pain.

Try using an exercise bike or pushbike 3-5 times a week for 10-15 minutes at a comfortable pace and make sure to avoid pain. Provided there is no aggravation of your pain in the following 24 hours, feel free to slowly increase the duration and speed/resistance as comfortable.

  1. Pool work

Whether it’s swimming, hydrotherapy exercises or deep water running, the pool provides a great low-impact environment for working on your strength, flexibility and general fitness. And there are many accessories available to help you along the way, including pool buoys, aqua dumbbells and flotation belts. Just beware of breaststroke, as the kick can aggravate a sore knee. Start with 15-30 minutes of exercise and increase as the knee allows.

  1. Seated boxing

Although it doesn’t give your legs much of a workout, seated boxing is a fantastic way to maintain or even improve your overall fitness, and it will put your shoulders, arms and back to the test! As an added bonus, you will also strengthen your core, which will help to take some of the load off your painful knee.

These exercise options will help to keep you active but if you are keen to get rid of your knee pain once and for all, why not book in for a Comprehensive Knee Assessment with one of our physiotherapists, who can expertly assess your knee and provide you with a diagnosis, prognosis and individually-tailored management plan to pave the way to a healthier, happier you.

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