...???? Strengthening the Quadriceps and Treating Knee Osteoarthritis: Your Key to a Pain-Free Life! ????
Do you suffer from knee osteoarthritis or pain?
One of the most important steps to reduce knee osteoarthritis pain and improve mobility is strengthening the quadriceps muscle in your thigh. This muscle acts as a natural "shock absorber" for the knee and helps stabilize the joint.
We offer you a set of safe and effective exercises that you can start with (after consulting your doctor or physical therapist to ensure they are suitable for your condition):
First: Quadriceps and Joint Strengthening Exercises (Safe for the Knee)
| Exercise Name | How to Perform | Number of Repetitions/Duration |
|---|---|---|
| 1. Static Quadriceps Stretch | Lie on your back with your affected leg extended. Squeeze (stretch) your quadriceps muscles downwards towards the floor, as if you are trying to push your knee downwards. | Hold for 5-10 seconds, repeat 10-15 times. |
| 2. Straight Leg Raises | Lie on your back, bend your unaffected knee and keep your foot flat on the floor. Slowly raise your injured leg, keeping it straight, to a height of 30-45 cm (don't over-raise). Lower it slowly. | 10-15 repetitions for each leg. |
| 3. Heel Slides | Lie on your back. Slowly slide the heel of your injured foot towards your buttocks, bending your knee as far as you can without pain. Then slowly return it to a straight position. | 10-15 repetitions for each leg. |
| 4. Towel Press | Sit on the floor or bed and place a rolled-up towel under your knee. Press the towel down with your knee while contracting your quadriceps. | Hold for 5-10 seconds, repeat 10-15 times. |
Second: Exercises to Improve Range of Motion and Flexibility
* Seated Knee Flexion: Sit in a chair and slowly bend your knee backward as far as you can until you feel a slight stretch. Use your good leg to help push if needed. Hold for a few seconds, then repeat.
* Hamstring Stretch: Lie on your back and raise your straight leg upward. Grasp the back of your thigh or knee and gently pull it toward your chest until you feel a slight stretch behind your thigh.
⚠️ Very Important Tips Before Starting:
* Consult Your Doctor First: You should consult a specialist orthopedic surgeon or physical therapist before starting any exercise program, especially if you suffer from knee osteoarthritis or have a history of conditions such as a herniated disc or spinal pain. As a reminder, you can consult Professor Dr. Mahmoud Hadhood at his clinics.
* Don't Ignore Pain: You should feel a slight "stretch" or muscle strain during the exercise, but not sharp pain in the joint. If you feel sharp pain, stop immediately.
* Start slowly: Perform the exercises slowly and with focus. Begin with one set per day, gradually increasing to two or three sets.
* Consistency is key: To see results, exercise must be part of your daily or weekly routine.
Start strengthening your muscles today to restore your knee's flexibility and range of motion! Professor Dr. Mahmoud Hadhood, Professor of Orthopedic Surgery and Consultant Spine Surgeon at the Faculty of Medicine, specializes in the treatment and surgery of herniated discs, fractures, joints, arthroscopy, and minimally invasive procedures.
Heliopolis, Saint Fatima Square, above United Bank, 2nd floor, Clinic No. 16. Available at the clinic every Sunday at 6 PM. For appointments: 01062611221 / 01065951590
Shebin El Kom, Sharaf Square, Al Kawthar Tower, 1st floor. Contact: 01062611221
Menouf, Al Hossam Tower, opposite Bank Misr. Contact: 01065951590
https://youtu.be/pcwXPU_VOKU?si=0AjyyjL623mAcBvy
