Close Menu
    United Kingdom

    Best Exercises for Knee Osteoarthritis. #kneepain



    Did you know that strengthening muscles around the hip and ankle can significantly improve knee alignment in osteoarthritis? Weak hip internal rotators and ankle evertors can lead to faulty biomechanics, increasing stress on the knee joint.
    By targeting these muscle groups, we can reduce pain and improve function. Let me show you how!

    Exercise 1: Hip Internal Rotator Strengthening
    Exercise 2: Ankle Evertor Strengthening

    Incorporate these exercises into your routine, and you’ll be on your way to better knee alignment and less pain. Don’t forget to like and follow for more physiotherapy tips!

    #kneepainrelief #kneepainexercises #kneepaintreatment #kneepaincure #osteoarthritis #kneeosteoarthritis

    the decreased medial joint space in neee osteoarthritis is very common there’s a way to open up this space and avoid surgery this is the normal alignment of lower limb if there’s no muscular imbalances and this is what happens in Nee osteoarthritis the hip gets externally rotated in compensation the tibia rotates internally at the knee joint and there supinated foot in order to increase medial joint space we need to exercise two important muscle groups hip internal rotators in the ankle evertor muscles let’s see the exercises for training these muscles in the first exercise press a towel or pillow between knees wrap a resistance band or a belt around the leg and apply effort outwards perform knee extension along with this outward pull this strengthens the hip internal rotators in the second exercise perform knee extension along with this outward pull by ankle evertor muscles this strengthens the ankle evertors

    Share.
    View 49 Comments

    49 Comments

    13. @daggymation on

      Hi @PhysioClassroom, what exercise can you recommend to help correct knock knees? Mine look the opposite of this video as they bend inwards (genu valgum).

    18. @QuangNguyen-vf3nz on

      I train to jump higher, and as a 2-foot jumper, my penultimate step technique was always flawed because I always flares the knee of my block foot outward because I was so used to Squat cue. I have been taught that internal rotation of the knees during a squat is bad, but it's reversed for jumping where external rotation of the block foot may risk collapsing the knee valgus.

    27. @MasterMurga on

      biw go do this all when your knee is in total pain and swollen, what to do then, i feel only stiff and pain not weakness in a leg or any muscle, my muscle can not even work to be actvoated when swollen knee is stiff and in pain when rying to fold ir or even lenghten

    31. @colinhenry2487 on

      I have severe Osteoarthritis in both my hip joints, affects my Gait and painful when walking particularly the right hip. I am 82 but have kept myself fit with Traditional Pilates matwork for the past 19 years. Have you got proven exercises that can help alleviate my OA hip pain? I don't fancy hip replacement surgery. Thanks.

    44. @YogaandChairTaiChi on

      Very interesting. I wonder if this would be a similar thing that is supposedly happening to making space in the hip joint. You have a YouTube short addressing that issue?

    46. @shettipallysrinu on

      Hi sir i am from India… Is this excersiz is applicable for ACL injury recovery on non surgical situation. Plz help me sir am suffering ACL injury from last 2 months.

    48. @kittendkat5100 on

      This only covers the problem of EXTERNALLY rotated hip/SUPINATED foot, aka "bow-legs" – you should have also included the opposite problem: INTERNALLY rotated hip/PRONATED foot, aka "knock knees". At any rate, I suppose the exercises would just be the opposite movements.

    Leave A Reply