Knee arthritis

Cause and symptoms

Osteoarthritis/osteoarthritis is a common age-related condition that occurs due to changes in the cartilage. In some cases, the condition can occur more quickly if you have previously had an injury to the knee or you have had surgery in the area.

The joint surfaces of the bones that make up the knee joint (femur, tibia and patella) are covered with cartilage. The purpose of the cartilage is to reduce the load on the joint surfaces. If you have osteoarthritis, it means that the cartilage no longer functions optimally as a shock absorber, and you may therefore experience pain around the joint.

The symptoms of osteoarthritis in the knee can be stiffness and reduced mobility in the knee (difficulty bending and stretching). In addition, you may experience pain when the knee is loaded for a long time (walking, standing, running). The symptoms are usually worst in the morning, or if you are about to start after a long period of rest.

Osteoarthritis is a chronic condition and cannot be cured. However, you can improve the conditions of the knee joint and thereby reduce your pain and discomfort in the knee.

What you can do yourself

It is important that you find a good balance between activity and relief. In this way, you can maintain your activity level and your physical fitness and avoid inactivity.

You should limit the activities that worsen the pain (e.g. running and jumping). Instead, find other activities so that you can continue to be physically active - this can be, for example, walking, cycling or swimming/aqua aerobics. These activities are good, as the strain on the knee is less.

For daily tasks such as cleaning and cooking, you may need to take one or more breaks to be able to complete the activity.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as in preventing new discomfort in the body.

The following exercises are inspiration for training to relieve pain and regain function. You can do all the exercises two to three times a week and on both legs. Make sure to warm up and get your knee moving before you start the exercises. The warm-up can consist of 10 minutes of walking or cycling.

You can, with a doctor or physiotherapist, possibly investigate the possibility of receiving instruction in the treatment concept GLA:D®, which has proven effective in treating osteoarthritis.

Pelvic lift

Repetitions: 3x10 repetitions

How to do it: Lie on your back, place the soles of your feet on the floor and keep your legs bent and your arms out to the side. Lift your pelvis up off the floor until you are only resting on your shoulder blades. Be careful not to arch your back. Lower and lift slowly.

Glide front and back

Repetitions: 3x10 repetitions

How to do it: For this exercise, you will need a dishcloth. Place the dishcloth on the floor. Stand with a slight distance between your feet and one foot on the dishcloth. Place your body weight on the opposite leg. Now slowly slide the foot with the cloth underneath backwards and then forwards again. Make sure that the knee position is kept in the direction of your toes. If necessary, have a chair by your side that you can lean on if you have difficulty maintaining your balance.

Lateral glide

Repetitions: 3x10 repetitions

How to do it: For this exercise, you will need a dishcloth. Place the dishcloth on the floor. Stand with a slight distance between your feet and one foot on the dishcloth. Place your body weight on the opposite leg. Now slowly slide the foot with the cloth out to the side and then back in. Make sure that the knee position is kept in the direction of your toes. If necessary, have a chair by your side that you can lean on if you have difficulty maintaining your balance.

Seated Knee Bend and Knee Extension

Reps: 3x10 reps

How to do it: For this exercise, you will need a chair, a table, and an exercise band. The table should be behind the chair. Attach the band around one of the table legs and around the ankle of one of your legs. Make sure there is a slight stretch in the band. Now try to straighten your knee. When you can’t straighten it any further, slowly bring your leg back to the starting position.

Seated Knee Bend and Knee Extension

Repetitions: 3x10 repetitions

How to do it: For this exercise, you will need a chair, a table and an exercise band. The table should be in front of the chair. Attach the band around one of the table legs and around the ankle of one of your legs. Make sure that your lower leg with the band around it is in front of the knee and that there is a slight stretch in the band. Now try to bend your knee and move your lower leg backwards. When you can't move your lower leg any further back, slowly move it back to the starting position.