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What are the appropriate exercises for knee roughness?

 What are the appropriate exercises for knee roughness?

Proper exercise for knee osteoarthritis is essential for each person to be able to treat and strengthen knee pain and protect against knee osteoarthritis.

The knee is one of the most vital areas in the human body, and it means the roughness of the knee when the articular cartilage of the knee is decomposed, which works to protect the bone joints from

 friction and collision, which causes a feeling of pain, irritation of the knee often caused by the formation of bony spurs, and reducing the range of movement of the knee. 

Aging, weight gain, genetic factors, and stress are among the prominent factors leading to osteoarthritis of the knee.

Here in the following report, the most important exercises suitable for the roughness of the knee, strengthening it and resisting its

 pain, and increasing the chances of preserving the joint as much as possible. But before starting any exercise, we recommend that you contact your doctor and consult him.

Exercises suitable for the roughness of the knee

First exercise

Lie on the floor, then raise your upper body with the help of your elbows, bend your left knee, and your foot on the floor.

Keeping your right leg straight, your toes up, then lift your right leg up. Hold this position for a few seconds, and slowly lower your leg to the floor, then raise it again in the same way, and switch to the other leg and do the same exercise.

second exercise

Stand facing a wall with your leg extended behind you. As for the other leg, put it in front. Place your hands against the wall for

 support, and slowly bend the front knee while keeping the heel of the back leg on the floor. Hold this position for 30 seconds and then slowly relax.

The third exercise

Stand with your feet shoulder width apart, then slowly extend your arms forward and bend your knees as if you were half sitting. You can hold on to a chair to maintain balance. 

Keep the back straight, chest elevated and feet flat on the floor, and do not bend forward. Hold this position for 5 seconds and then slowly rise up.

Fourth exercise

Stand straight and hold the back of the chair. Slide your foot back, keeping your toes on the floor until you tighten your buttocks. Return your foot to its original position and repeat the exercise with the other leg.

Fifth exercise

Lie on your back with the leg pulled straight with a belt around the bottom of your foot. Use the belt for support and then raise your leg

 until you feel a moderate stretch in the back of the knee and thigh. Leave the leg raised for 30 seconds and then slowly lower it.


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