Hey this is Rick Kaselj from ExercisesForInjuries.com.
In this video I am going through 3 great exercises to do if you have arthritic knees and I will get Orsy to demonstrate them.
3 Movements to Relieve Arthritic Knee Pain
CLICK HERE to watch the YouTube video.
1# – Leg Back
Now the first one is the leg back.
You start with a mini band just above the knee joints. If you have arthritic knees, you don’t want it on the knee joint. Make sure it is below the knee joint because if it is on the joint, it will put a lot of stress on the knee joint. You just want the resistive band above the knee joint going through the movement.
Things to remember are Orsy is standing on one leg and holding something sturdy so she doesn’t worry about balance.
Then she is bringing her leg back to a point before her lower back does not change change its arch. We are targeting the gluts and the hamstring of the leg that is moving. We are also working on strengthening the opposite hip of the leg that you are standing on.
Now the second exercise ends up being the Leg to the Side.
2# – Leg to the Side
Face forward and then moving the leg out to the side. You are moving the leg to a point where this is no compensation. Meaning there is no change in the curve in your back and your pelvis is not tilting. A lot of times that ends up being about 30 degrees or 45 degrees.
This exercise is targeting the outer hip area (gluteus medius) and the leg you are standing on you are working all the hip muscles.
And then the third one is a Knee Wink.
#3 – Knee Wink
The Knee Wink is working on those muscles in your hip that help rotate your thighs out and gluteus maximus. A small movement but you will feel it in your gluts.
How you are doing the exercise is, you are working on rotating the thigh out, holding for a second and then resisting the mini band and coming back to the start.
There you go! Start off with 5 repetitions of each.
Make sure you have a good controlled movement. Then you can progress from there.
You can just do the circuit once or if that is too easy, you can go through the circuit two or three more times.
We have haven’t even really focused directly on the knee, we focused on the hip which is super important for someone with an arthritic knee. If we make it strong as we can the in hip area that will decrease the stress on the knee allowing it to recover from pain and injury.
If you want to learn more great exercises that help you strengthen your knees and alleviate pain then check out Fix My Knee Pain, here:
So this is Rick Kaselj from ExercisesForInjuries.com saying take care and bye.