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13.11.2018 15:23:45
Even if it hurts at first: people with knee osteoarthritis need exercise. Strengthening and flexibility exercises can alleviate pain, strengthen joints and improve function, explains the Institute for Quality and Efficiency in Health Care. Ideally, take 45 minutes two to three times a week. For people with joint pain, it is particularly important to choose a workout that is fun - because only in the long term. Well suited is moderate cycling, whether out or on an ergometer. So muscles are slowly built around the knee, which protect it.
People do not necessarily have to go to a gym for their training. The Iqwig suggests for home after a short warm-up program - for example, five to ten minutes brisk walking - including these two exercises for the leg muscles:
Practicing with the stairs: Put one foot on the first step of a staircase. Now lift the other foot on the step and immediately lower it to the ground again. Do the exercise for a minute, then switch sides.
From sitting to standing: Sit on a chair and put your legs slightly apart at a 90-degree angle. Cross your arms in front of your chest and lightly bend your upper body. Then slowly get up and sit down again. Hold out for a minute, take a short break, then extend the exercise time, bit by bit.
Especially at the beginning, slight pain can occur during such exercises. On a scale of personal pain sensation from zero to ten, they should not be stronger than five. Also important: the pain should not last for hours and the joints should not be swollen the next day. If this is the case, the training should be adjusted by fewer repetitions or lighter exercises. It would be helpful to ask a specialist to do the exercises correctly. The attending physician or physiotherapist also helps in choosing the exercise program.
