Degenerative arthritis, is the most common type of arthritis, with the knee joint being one of the most frequently affected areas. In addition to aging, improper muscle use is a major contributing factor to osteoarthritis. This article introduces seven home exercises that can help alleviate symptoms and support knee joint health.
Sudden or prolonged bending of the knee beyond 90 degrees Frequent hiking or stair climbing Repeated bending and straightening of the knee, such as when kneeling or squatting Being overweight causes greater stress on the knee joints. A history of knee joint injuries A family history of arthritis Insufficient muscle strength: The muscles around the knee joint are responsible for maintaining knee balance and distributing pressure. If muscle strength is inadequate, even minor activities can lead to excessive stress on the knee joint, causing wear and tear.
Bearing heavy loads or standing for long periods increases knee joint pressure. Inactivity of the knee leads to a lack of lubrication, causing soft tissue wear during movement. Sudden extensive movements, combined with a lack of regular exercise for the muscles around the knee, can increase the risk of knee joint injuries.
Stretching: The primary goal is to relax the muscles around the knee joint and enhance their flexibility. Leg muscle exercises: These exercises target the quadriceps, hamstrings, and calf muscles directly related to the knee. Research has shown that training the rectus femoris (one .