It starts after the age of 40! Get rid of knee complaints with 6 effective exercises
The knee joint is usually not restricted in the first stage of arthritis, but it may start to be restricted in the later stages. To prevent this situation, fold and open your knee joint with one hand from the thigh bone above the knee and with the other hand from the leg bones below the knee. Do 10 repetitions 3 times a day.
Straighten your knee to the point where your pain begins. Support it by holding it above your knee with one hand and below your knee with the other. Finally , stretch the muscles at the back of your thigh by gently pushing your ankle. 10 repetitions should be done 3 times a day.
Place a soft cushion or a rolled towel between your knees and press your knees together. Count to 10 and relax each time you press. Do 10 repetitions. Then this time, put the soft cushion under your knees and press, hold for 10 and release. Finally, place the cushion between your ankles and press your ankles together and hold for 10 seconds each time you press. Do these exercises 3 times a day.
Try standing on one leg for 10 seconds with your eyes closed and under the supervision of an assistant, or reach toward a specific target with your eyes open. Then switch to the other foot.
Lying on your back, with your feet and knees straight, move your hip joint up, right and left. You can do this by supporting it with weights such as a therapeutic band or sandbag attached to your hips or ankles. Do the exercise 10 times in each direction, 3 times a day.
Physical Therapy and Rehabilitation Specialist Dr. Özgün Barış Çolak says, “You can do general aerobic activities to strengthen all the muscles in the body, increase oxygen respiration capacity, and protect bone quality and joint health. The most recommended of these activities is walking outdoors at a brisk pace for 30-45 minutes at least 3 days a week.”
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