Knee Arthritis

Knee arthritis is a condition where the cartilage that covers and cushions the joint surfaces of the knee begins to breakdown, causing the bones to rub against each other resulting in pain, stiffness, and a decrease in the knee’s range of motion. The most common type of knee arthritis is osteoarthritis, which is caused by wear and tear of the knee joint.

typical causes:

There are a few sources of knee arthritis including age, genetics, obesity, overuse, and a history of knee trauma or injuries. Certain activities can trigger knee arthritis pain such as walking, running, climbing stairs, or standing for long periods of time. It’s important to be mindful of the activities that may be causing stress on the knee. Maintaining mobility of the knee, hip, and ankle in combination with improving lower extremity strength is the best practice for preventing symptomatic knee arthritis.

how physical therapy can help:

Physical therapy can be an effective treatment for knee arthritis by providing relief from pain and swelling, increasing range of motion in the knee, and strengthening muscles around the joint. A physical therapist can provide exercises and stretches aimed at helping to improve mobility, reduce pain, and ultimately improve quality of life.

Knee Arthritis – Prevention, Causes, Triggers, and Physical Therapy

exercises that may help reduce pain:

If you experience more pain with these exercises, hold off from that particular movement.

Heel Slides – This technique involves lying on your back or sitting upright, beginning with both legs flat on the ground with your toes pointed up. With a resistance band around the foot of the afflicted knee, gradually slide the heel toward your buttocks with the resistance band. It is important to maintain alignment and control throughout the movement, ensuring that your knee stays pointing towards the ceiling. Perform 20-30 reps of this motion, 2-3 times per day.

Hip Flexor Stretch

Half Kneeling – Start in a lunge position with one knee on the ground and the other leg in front of you with your knee bent at a 90-degree angle. Slowly shift your weight forward until you feel a stretch in the hip of the back leg. Hold for 2 minutes and then repeat on the other side. Perform this stretch 1-2 times per day.
Standing – Simply stand facing a wall with one foot placed behind you and your hands resting on the wall, on your hips, or raised in the air with one foot placed behind you. Slowly lean your hips forward until you feel a gentle stretch in the front of your hip. Hold for 2 minutes and then switch sides and repeat the process. Perform this stretch 1-2 times per day.

Supine Bridge – The supine bridge strengthens the glutes and hamstrings while improving core stability. To perform a supine bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips up toward the ceiling while squeezing your glutes, creating a straight line from your knees to your shoulders. Hold for a few seconds before lowering back down to the ground. Be sure to maintain a neutral spine throughout the exercise and exhale as you lift your hips. Repeat this exercise 10-15 times for 2-3 sets.

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your knee pain may not be caused by your knee!

i’move takes a medically informed approach to reduce knee pain and improve mobility with consistent, life-changing success. Our full-body analytics treat the whole source of your knee pain, not just the symptoms. Then, we build a custom knee-pain treatment program with the same therapist to help you through your entire healing journey. Check out three-part knee pain video series below to learn how stretching other parts of your body may help reduce your knee pain!