Joint and knee discomfort is a prevalent condition among the elderly. Digital physiotherapy is essential for keeping the mobility and health of the knees, which are necessary for daily physical activities.
The mobility of the knees and legs is essential for everyday activities such as walking, sitting and supporting tiny bodily motions. The knees might bear more stress than they need to, depending on an individual’s lifestyle.
Osteoarthritis may be prevented or perhaps improved by learning how can I strengthen my knees osteoarthritis with the right exercises and postures. Our bodies are subjected to increased stress and strain as we get older. Since the knees are responsible for keeping the body straight, they are prone to injury and degeneration in older people.
Knee Problems Among Seniors
Knee problems affect many seniors across the globe. The following are the most common knee ailments observed in the medical field:
Tendonitis – Overuse or inappropriate use of the knee causes inflammation and swelling of the knee joints. Those with an athletic background are more likely to have it.
Osteoarthritis – Over time, the cartilage in the bones and joints degrades. Osteoarthritis produces weakness, discomfort, stiffness and the potential for additional damage.
Sprains – Sprains are more likely to occur when joints or muscles are weak. Knee sprains are common as people become older because their bodies have to work more to sustain their weight despite their strength deteriorating.
Falls – Knee discomfort and degeneration are the most common causes of falls in the elderly. Because the knees bear so much of the weight of the whole upper body, falls and mishaps are more frequent. Even the simplest chores might become dangerous when the knee isn’t as powerful as it once was.
Even while we can’t always control what happens to our bodies, there are steps that almost anybody can do to keep their knees healthy as they age.
What Are the Benefits of Knee Exercise?
Physical exercise is necessary for maintaining a healthy body and cognitive functions at any age. Here are some of the most practical techniques to work out your knees if you need help getting your legs in better form.
Knee Strengthening Exercises for Seniors
Stretching enhances your range of motion, how far your joints can move in different directions and keeps you flexible. It also helps in preventing pain and injury.
Always begin with a 5-minute nice walk to warm up. When you’re ready to stretch your hamstrings, lie down. Wrap your right foot with a bedsheet. Pull the straight leg up with the help of the sheet. Hold for 20 seconds before lowering your leg. Repeat the process twice more. After that, swap legs.
To keep your balance, grab a chair. Bend your right leg to the side. Take a step back and gently straighten it behind you with your left leg. Your left heel should be pressed on the floor. The calf of your back leg should be stretched. Hold the position for 20 seconds. Rep two more times, then swap legs.
Lean forward and bend your right knee further, but not beyond your toes, for a deeper stretch.
Straight Leg Raise
Muscle strength will help in support of weak joints.
Lie on the floor with your elbows supporting your upper body. Place your left foot on the ground and bend your left knee. Maintain a straight right leg with toes pointing up. Raise your right leg by tightening your thigh muscles.
Three seconds of pause, as stated. Maintain a firm grip on your thigh muscles as you drop your leg to the ground. Re-raise after touching. Perform two sets of ten repetitions each. After each set, switch legs.
Is the straight leg lift too tricky for you? Instead, do quad sets. You don’t have to elevate your leg with them. Simply tighten one leg’s thigh muscles, commonly known as quads, at a time.
Begin by laying down on the floor. Maintain a relaxed position with both legs on the ground. For 5 seconds, flex and keep your left leg tight. Relax. Perform two sets of ten repetitions each. After each set, switch legs.
Seated Hip March
Muscles in your hips and thighs should be strengthened. It may assist with everyday tasks such as walking and standing up.
In a chair, sit up straight. Keep your toes on the floor and kick your left foot back slightly. Raise your right foot off the ground with your knee bent. Three seconds with the right leg in the air, slowly lower your foot to the ground. Perform two sets of ten repetitions each. After each set, switch legs.
Is it too complicated? Lift your leg with the help of your hands.
This exercise strengthens the inside of your legs, which aids with knee support. Lie down with your legs bent on your back. Between the knees, place a cushion.
Squeeze your knees together and squash the cushion in the space between them. Hold the position for 5 seconds. Relax. Perform two sets of ten repetitions each. After each set, switch legs.
Stand tall and support yourself on the back of a chair. Raise your toes off the ground and lift your heels off the ground. Hold the position for 3 seconds. Lower both heels to the ground slowly. Do ten repetitions for each set. The list is not comprehensive; there are still many more physiotherapy exercises for knee osteoarthritis.
These are some simple knee osteoarthritis exercises for elderly persons with knee discomfort. If a senior is above the age of 65 or has other health concerns, they should visit a doctor.
Seniors might benefit from physiotherapy for knee pain in various ways. To get the best physiotherapy services for the elderly, people must first discuss their knee pain and treatment choices with a doctor.
Over time, you should expect to see effects if you perform the right knee strengthening exercises with excellent technique and consistency.
Listen to your body; often stretch and start moving! Keep in mind that good habits lead to a stronger physique.
Make your exercises enjoyable and seek online physiotherapy services specific to you and any conditions you may be experiencing.
Also Read: Benefits of Physiotherapy for Knee Pain
For more information about the exercises for the elderly with bilateral osteoarthritis knee, then Phyt Health has got you covered. You can also visit the physiotherapy app and consult with the top physiotherapists.
Schedule an appointment today!