Knee osteoarthritis
Osteoarthritis is more commonly known as degenerative arthritis. The joints, including cartilage and the bone deteriorate over time as a result of ageing and general wear and tear. Individuals may experience pain, tenderness, stiffness, locking, creaking or popping sounds from the knee.
Muscles surrounding the joints may become less functional and the ligaments become softer. Flexibility decreases due to breakdown of cartilage in the knee with increasing age.
This is fairly common in people over the age of 50. The occurrence increases considerably as people approach the age of 70.
An exercise programme is important to maintain the mobility of the knee. Remember never to exercise when the knee is swollen or sore. If the exercise causes irritation, rest for two days or until the knee is comfortable again.
All movements can be done in a seated position. Focus on keeping a straight back when seated.
Leg extension (finishing position): Control the movement back to the starting position. Repeat 10-15 times.
Gluteus squeeze: Lie on the back with a ball or towel between the knees. Squeeze the knees together, focus on tightening the gluteus (buttocks). Hold for 10 seconds. Release the squeeze without dropping the ball or towel. Repeat 10-15 times.
Quadriceps tense: Lie on the back with legs straight. Place a rolled-up towel under the knees. Tense the quadriceps (front thigh muscles) by pushing the knees into the towel. Hold for 10 seconds. Release slowly. Repeat 10-15 times.
