Avoid Knee Surgery With This Proven Strategy (Over-50s Specialist Physio)

A diagnosis of knee arthritis can be very worrying, but it doesn’t necessarily mean a knee replacement surgery is inevitable. Here’s how to keep your knee better, for longer (and potentially, for life):

Flexing your good health

You know we wouldn’t let that “proven” go by unchallenged if it weren’t, so what’s the evidence for it? Research (papers linked in the video description) showed 70% of patients (so, not 100%, but 70% is good odds and a lot better than the alternative) with mild to moderate knee arthritis avoided surgery after following a specific protocol—the one we’re about to describe.

The key strategy is to focus on strengthening the quadriceps muscles for joint protection, as strong quads correlate with reduced pain. However, a full range of motion in the knee is essential for optimal quad function, so that needs attention too, and in fact is foundational (can’t strengthen a quadriceps that doesn’t have a range of motion available to it):

Steps to follow:

1. Improve knee extension:
   • Passive knee extension exercise: gently press your knee down while lying flat, to increase straightening.
   • Weighted heel props: use light weights to encourage gradual knee straightening.
2. Enhance knee flexion:
   • Use a towel to gently pull the knee towards the body to improve bending range.

Regular practice (multiple times daily) leads to improved knee function and pain relief. Exercises should be performed gently and without pain, aiming for consistent, gradual progress.And of course, if you do experience pain, it is recommend to consult with a local physiotherapist for more personalized guidance.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Treat Your Own Knee – by Robin McKenzie

Take care!