Introduction
Knee osteoarthritis can be painful, stiff and mobility-limiting. Good news though; special drills can help reduce the ache and make knee-movement easier.
In this article, we’ll explore the best drills that can help mobility and reduce pain due to knee osteoarthritis:
Definition of Knee Osteoarthritis
Knee osteoarthritis, known as degenerative joint disease, is a popular form of arthritis. It’s the foremost cause of disablement in US adults. It affects the knee joint, causing long-term pain, debility, and stiffness.
The cartilage that cushions the bones of the knee joint wears away slowly. This can lead to substantial changes in the shape, arrangement, and stability of the knee over time. Osteoarthritis can be because of age-related wear and tear on joints, or due to injuries like a split ligament or meniscus, or from overuse during sports or manual labor.
Treating osteoarthritis with mobility drills can help lessen pain related to diminished joint flexibility. These exercises are especially useful for runners and athletes who wish to keep their form and reduce disquiet during activities that require repetitive motion. They do this by reinforcing muscles around affected joints.
Benefits of Mobility Drills
Mobility drills are a useful exercise. They help improve flexibility and range of motion. Do them at home or in the gym. All major movement patterns like squatting, lunging, pushing, and pulling can reduce knee osteoarthritis pain. Blood flow to the joints increases. You also get more muscular endurance, strength and balance.
What are the benefits of mobility drills? They are tailored to your needs. Unlike running or aerobics, they don’t worsen knee pain. Get guidance from a health professional or trainer. Choose exercises that suit your level of mobility and strength. Target any specific area with knee osteoarthritis.
Types of Mobility Drills
Mobility drills increase range of motion in joints. They can be useful for those with Osteoarthritis of the knee. Besides usual strength exercises, mobility drills enhance muscle flexibility, reducing pain, stiffness and soreness.
Varieties of mobility drills exist. We’ll look into them in more depth here:
Quadriceps and Gluteal Strengthening
Quadriceps and gluteal exercises are important for preventing and managing knee osteoarthritis. Strong muscles support the knee joint, which can slow the degeneration. Here are some ways to strengthen these muscles:
- Lunges: Start with body weight only. Then progress to carrying weights while doing forward or side lunges.
- Step ups: Step or hop onto a platform, controlling your body movement. Add weights as you get stronger.
- Prone leg curls: Lie on your stomach. Lift one leg off the ground towards your glutes. Feel a contraction in your hamstring area before completing repetitions at a slow and controlled pace.
- Glute bridges: Lie on your back, arms extended under shoulders. Feet flat on floor, hip width apart. Bend knees and drive hips off floor towards ceiling. Squeeze glutes at top of lift. Then slowly lower body back down. Knees must stay bent throughout movement. Repeat several times to target multiple muscle groups.
Hamstring Strengthening
Hamstrings are four muscles found in the back of the thigh. They help your knee extend, enabling you to move your leg while standing. Weak hamstrings can affect balance, posture, and stability. Strengthening them can reduce pain and stiffness linked to knee osteoarthritis.
There are many ways to strengthen hamstrings:
- Isometric exercises – simple, low-impact exercises such as single-leg bridges or wall slides, involving holding a position.
- Dynamic stretches – movements like seated hamstring curls or leg lifts, moving joints through their full range of motion.
- Strength training – exercises like bridge lifts and Romanian deadlifts that target the hamstrings.
- Stretches – like seated toe touches or prone hamstring stretches to relax the muscles.
By doing these drills regularly, you should experience improved mobility in your knees, as well as reduced discomfort from knee osteoarthritis.
Hip Flexor Strengthening
Hip flexor strengthening is a must for knee and hip osteoarthritis. It helps regain strength in the hip flexors, aiding gait, reducing knee strain, and minimizing pain.
The most common exercise is the bent-knee wall sit. Face a wall and bend your hips. Make sure your knees are at 90 degrees or more. Hold this for 30 to 45 seconds. Gradually increase the time up to two minutes. Other drills include:
- Step ups with a low platform
- Split squats with both feet on an elevated surface
Dynamic stretching can also strengthen muscles in the hips and other areas affected by arthritis. Examples of dynamic stretches include:
- Step pulls from standing
- Clamshells from side-lying
- Monster walks
- Reverse lunge marches with arms reaching forward
These exercises lengthen tight muscles and build muscle strength by increasing time under tension and improving range of motion.
Core Strengthening
Core strengthening exercises, such as planks, bridges and stability drills, are often recommended for people with knee osteoarthritis. Building core strength stabilizes the hip and trunk muscles, which helps to reduce stress on the knee joints. Additionally, increased muscle endurance is gained, reducing fatigue and improving posture for daily activities like walking or climbing stairs.
To get started, begin with low intensity exercises like wall sits and glute bridges. Do these exercises two to three times a week to build strength and stability around the knee joint. When the core workouts become too easy, increase repetitions or add weight like ankle weights, dumbbells, resistance bands or medicine balls for an extra challenge.
Mobility Drills
Mobility exercises can help ease knee osteoarthritis pain. They increase range of motion and strengthen muscles around the joint. Here are some of the most useful mobility drills to manage knee osteoarthritis. These drills focus on improving flexibility and restoring strength:
Eccentric Quadriceps Contractions
Eccentric quadriceps contractions are essential for a knee osteoarthritis exercise program. To reduce stiffness and strengthen the muscles, the patient needs to lie on their back. With the knee bent at 90 degrees, the heel should be placed on a padded surface.
Now, they should slowly lower the heel down to the floor, tensing the quadriceps as they go. When it reaches the starting point, it’s done!
Repeat the exercise 15 times, 3 sets, twice a day. This forms part of an overall exercise regime or physical therapy plan, to help improve knee function.
Gluteal Bridge
The gluteal bridge is a mobility drill that targets the hip muscles near the femur and knee joint. It helps those with knee osteoarthritis regain strength, improve stability, reduce pain, and prevent further damage or inflammation.
To do it, lay on your back with feet flat on the floor, hip-width apart. Take a deep breath and push through your heels. Lift your hips and glutes until your body is a straight line from shoulders to knees. Hold for 10-30 seconds and then go back down with control. Do 2-3 sets of 12 reps for best results.
This exercise builds strength in all directions, providing stability to the knee joint while reducing pain during mobility exercises or everyday activities. Don’t overexert yourself. If you’re uncomfortable, use less reps or resistance to avoid straining overworked muscles.
Hamstring Curl
Hamstring curl is a great exercise for those with knee osteoarthritis. It strengthens the muscles around your knee joint and relieves pain.
- Sit on a bench, chair or floor with your knees bent.
- Secure one end of a bendable resistance band to your feet and the other to something stable.
- Slowly curl the band and bring your heels toward your buttocks. Feel a good tension or slight pain in the back of your thighs.
- Hold this position for 5 seconds and release.
- Repeat 3 sets of 10 reps 1-2 times a day.
- Keep breathing deeply while doing the exercise for better form.
Single Leg Balance
Single leg balance exercises help those with knee osteoarthritis. They can improve coordination, reduce knee pain, and boost mobility. The aim is to stay balanced on one leg with a slightly bent affected knee.
- Stand with your back against a wall and lift one leg off the ground. Curl your toes and keep your arms at your sides for stability. Hold for 10-30 seconds. Then, switch legs and repeat.
- To make the exercise tougher, stand on an uneven surface or a cushion or foam pad.
- Control your movement. Don’t move the opposite hip or shift weight from side to side when balancing. If needed, use a chair or wall for extra support.
Step-Ups
Step-ups are great for hip mobility and leg strength. They are suitable for all fitness levels and require minimal space and equipment.
To do a step-up:
- Stand close to a box, platform, or step of knee-height.
- Place one foot on the edge and drive your knee up until your hips open.
- Keep tension in your thigh muscle by pushing off with your toes.
- Increase difficulty by holding weights or doing more sets/reps.
Step-ups are good for warming up before running or plyometrics. Keep good form for safety and effectiveness!
Wall Squat
Wall Squats are a great way to strengthen your lower body and help ease knee osteoarthritis pain. Stand with your back against the wall, feet hip-width apart. Lower your hips until your thighs are parallel to the floor. Keep your knees above your ankles and avoid leaning forward. Hold this position for 10-30 seconds. Then, slowly rise to the start position.
To make it tougher, hold a small stability ball in both hands against your chest. Do 3 sets of 10-15 reps, depending on your tolerance. With proper technique, Wall Squats can help lessen pain without irritating the joint for people with knee OA.
Side-Lying Hip Abduction
Side-lying hip abduction is vital for those with knee osteoarthritis. It increases the range of motion needed for activities such as rising from a chair, walking, and climbing stairs. It also strengthens the muscles that stabilize your hips and brings flexibility to your lower legs. Do it correctly and it can bring relief from pain caused by knee arthritis.
To do side-lying hip abduction:
- Lie on your side and put a pillow or towel between your knees for stability.
- Keep the top leg slightly bent and the bottom leg extended in front of you.
- Lift the extended leg towards the ceiling 10 times slowly using your hip muscles.
- After 10 reps on one side, switch sides and do 20 reps per set.
- Increase sets as you progress and work towards doing 3 sets per day (60 total reps).
Conclusion
In conclusion, mobility drills can be great for knee osteoarthritis. Though research is still being done to prove the exact effects, people with this condition say mobility drills help. Even if you have mild or severe pain, these exercises can help.
Results depend on each person and their medical background, so talk to a doctor, physical therapist, or certified trainer before starting any exercise program. All the best!
Frequently Asked Questions
Q1. What are the best mobility drills for knee osteoarthritis?
A1. The best mobility drills for knee osteoarthritis include wall slides, step-ups, and lateral band walks. Wall slides help to improve range of motion in the knee joint and surrounding muscles. Step-ups target the quadriceps and gluteus muscles, while lateral band walks help to improve hip strength and stability.
Q2. How often should I do mobility drills for knee osteoarthritis?
A2. Mobility drills for knee osteoarthritis should be done at least three times a week. It is important to start slowly and gradually increase the intensity of the exercises as your strength and flexibility improve.
Q3. Are there any precautions I should take when doing mobility drills for knee osteoarthritis?
A3. It is important to consult with a doctor or physical therapist before starting any exercise program for knee osteoarthritis. Additionally, it is important to stop any exercise that causes pain or discomfort.
