Knee Osteoarthritis? Here’s How to Squat Without Pain > 자유게시판

For those dealing with knee OA you may fear that squats could exacerbate your discomfort. When done correctly squats can help build supportive leg musculature. These controlled movements can increase your range of motion and boost overall mobility. The key to success is performing them with correct alignment.

Begin by discussing your plans to get personalized clearance. After getting the green light start with limited-range squats. Go only to the point where without any pain. A safe guideline is to halt at hip height. Avoid allowing your knees to extend beyond your toes. Keep your weight centered your ball of the foot, not your heels. Tighten your core and maintain an upright posture to preserve balance.

If stability is a challenge use a sturdy bench for assistance. Place your hands on the back of a solid chair and slowly lower yourself as if you’re preparing to sit, then return to standing. A valuable addition is to perform a brief warm-up with walking to enhance blood flow to your knees.

Following your squat routine lightly lengthen your quads, hams, and calves to maintain joint mobility. Begin with a small number and build up over time. Stop immediately if pain spikes—a slight ache is acceptable, Schmerztherapie Liebscher & Bracht Basel but sudden, intense pain are red flags. Opt for athletic shoes with shock absorption and skip uneven surfaces. If available resistance bands or light dumbbells to add resistance without added strain.

Remember this tune into your sensations. Small, frequent sessions win over sporadic bursts. A minimal number of proper squats performed several times a week are much more valuable than high-rep workouts that trigger flare-ups. Over time this low-impact resistance work can improve joint function and restore your independence.