both    beginner
Rehab

Therapeutic exercise in KNEE OSTEOARTHRITIS at home: COVID-19

Goal

For knee osteoarthritis, the clinic guides recommend to do strength training of lower limbs, adapted to each pacient. Is very important to start with a previous knowledge about pain/movement. We propose you different basic exercises. The sets and reps should be prescribed by a physiotherapist. LIRIOS DUEÑAS. Physiotherapist.
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RUN AND WALK

Andar/trotar a ritmo firme, durante 5 minutos
CLIMBING STAIRS

Durante 3-5 minutos
HALF SQUAT WITH STABILITY BALL
3 Sets   15 reps
En su defecto enrollar una toalla o manta para que facilite el deslizamiento sobre la pared.
CHAIR ASSISTED CALF RAISES
3 Sets   15 reps
AROM HIP ABDUCTION
3 Sets   15 reps
AROM HIP EXTENSION
3 Sets   15 reps
Cuidado, no arquear (extender) la espalda.
SEATED ISOMETRIC OF QUADRICEPS
3 Sets   10 reps
Realizar una contracción del cuádriceps. Mantenerla 6-8 seg. Repetir 10 veces. Descanso de 30 segundos. 2 series más.
ISOMETRIC HAMSTRING STRENGTHENING

Realizar una contracción de isquiotibiales. Mantenerla 6-8 seg. Repetir 10 veces. Descanso de 30 segundos. 2 series más.
RESISTANCE BAND KNEE EXTENSIONS
3 Sets   15 reps
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SEATED ALTERNATE LEG LIFTS
3 Sets   15 reps
SIT TO STAND WITH KNEE CONTROL
3 Sets   15 reps
STEP UP
3 Sets   15 reps
LATERAL STEP DOWN
3 Sets   15 reps
RESISTANCE BAND SIDEWAYS SQUAT-SHUFFLE
3 Sets   15 reps
Que la rodilla esté siempre alineada con tu tobillo
REVERSE LUNGE
3 Sets   15 reps
Glute Bridge
3 Sets   15 reps
ISOMETRIC ADDUCTOR STRENGTHENING
3 Sets   15 reps
PGM Clams - Lying CLAM exercise
3 Sets   15 reps
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ONE LEG BALANCE
5 Sets   30 seg
LONG ADDUCTOR STRETCH

Mantener cada estiramiento 10-15 segundos. Repetirlo 5 veces.
HAMSTRING STRETCH - SITTING

Mantener cada estiramiento 10-15 segundos. Repetirlo 5 veces.
HIP FLEXOR STRETCH ON CHAIR

Mantener cada estiramiento 10-15 segundos. Repetirlo 5 veces.
ITB STRETCH

Mantener cada estiramiento 10-15 segundos. Repetirlo 5 veces.
Stand quadriceps stretch

Mantener cada estiramiento 10-15 segundos. Repetirlo 5 veces.
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