Many people postpone a doctor visit to address knee or hip osteoarthritis. That happens because you believe it will end with joint replacement surgery, but that’s not always the case. “Exercise and weight loss are actually the first line of defense”.
He also adds that „It may help prevent the pain and prevent surgery”. Physical therapy is also the key technique in such a case… The main way to avoid an operational intrusion is strengthening the muscles that support your joints. The quadriceps in the front of the thigh and the hamstrings in the back are vital to knee strength. “Each time you walk or run or attempt anything weight-bearing, the quads take up all the shock. The stronger your quads are, the less weight load gets transferred into the joints” says David Boolean, a physical therapist at Massachusetts General Hospital.
Chondroitin and glucosamine additions may help too, though it may provide mixed results. Chondroitin sulfate helps to keep cartilage from deteriorating. Glucosamine stimulates cartilage formation and repair. Dr. Barkson says they take at least four weeks to start working, and the supplements just don’t suit everyone.
Hip Extension
Once you’re strong enough, your PT may suggest strengthening glutes with hip extensions. Stand behind a stubby chair. Hold your back for balance, bend your trunk 45 degrees forward. Slowly raise your right leg as high as possible without bending your knee. Pause. Slowly lower the leg. Aim for eight to 12 repetitions. Repeat with your left leg. Rest and repeat the set again.
Dumbbell Squat
Stand with your feet on shoulders distance… Hold some weight in each hand with your arms at your sides and palms facing inwards. Slowly bend your knees about eight inches. Keep your back slightly arched. Pause. Slowly rise to an upright position. Do eight to 12 repetitions. Rest and repeat the set again.
