… tips and exercises from our Olympic Physio
This is from Natalie March, chartered physiotherapist at the Physio-logical practice in PO9.
We hope you found the last exercises about neck pain useful. Our administrator Lindsey has been busy uploading some of our new exercise sheets onto our website. Please take a look at http://www.physio-logical.net/news/ for a range of self-help exercises.
Recently in the clinic we have been treating a lot of patients with arthritic knees so we have given you some exercises which you can try if you have an arthritic knee.
Symptoms of osteoarthritis of the knee include:
- pain
- stiffness
- a grinding or grating sensation when you move the joint
- swelling
Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physiological. net) for advice and guidance.
Knee extensions:
- Sitting in a firm chair.
- Slowly straighten the leg, hold it straight for 10 seconds
- Repeat 10 times, 3 times a day
Knee flexion:
- Lying on your back or sitting, bend your knee up - hold for 10 seconds
- Repeat 10 times, 3 times a day
Inner range quads:
- Lying flat or sitting up.
- With the knee supported on a towel in a bent position.
- Pull toes up towards you, squeeze thigh and straighten the knee.
- Hold out straight for 10 seconds
- Repeat 10 times, 3 times a day
Mini Squats:
- In standing, with feet hip width apart.
- Slowly bend at your hips until your knees are at about 45 degrees.
- Make sure your back is kept straight.
- Hold the squat for 10 seconds.
- Repeat 10 times, 3 times a day
For more tips and guidance, visit www.physio-logical.net