Knee replacement surgery is an expensive and often ineffective way to treat knee pain and arthritis. It should only be considered as a last resort. Building strength and improving movement is the best thing you can do to keep active and avoid knee replacement surgery. The following exercise routine targets the root causes of knee pain and arthritis so you can maintain your lifestyle as you get older.
How To Avoid Knee Replacement
Knee replacement surgery is often recommended as a treatment for osteoarthritis. While pills, injections, and surgery help with pain relief, they do little to address underlying causes of knee arthritis. Building strength and improving movement limits impact at the knee helping you relieve pain, keep active, and maintain your lifestyle as you get older.
How To Perform The Exercise Routine
This exercise routine is designed to help you build strength without aggravating your knee. Perform each movement for one minute and then move to the next. After completing all seven exercises return to the start and perform again (two rounds total).
The Glute Bridge
Knee movement is controlled by your glutes. Building strong glutes is the most important thing you can do to avoid knee replacement surgery. The glute bridge is a safe and effective movement to build strength in your hamstrings and glutes.
Clamshells
To prevent your knees from caving inward while standing, walking, running, etc. it’s important to have a strong glute med muscle. The clamshell is a beginning glute med strengthening exercise.
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Toe Taps
Building strength in the single leg stance will reduce impact at your knee when running and walking. The toe tap is a safe and effective exercises to improve balance and control in the single leg stance.
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The Step Up
Functional movements allow you to keep active while building strength. The step up is an important exercise that allows you to build strength to complete daily activities and avoid knee replacement surgery.
The Banded Hip Hinge
Improving movement patterns is the most important thing you can do to protect your joints as you get older. It’s also the most commonly neglected by doctors and physical therapists. The banded hip hinge is a safe way to practice yoru hip hinge while building strength in your glutes and hamstrings.
FIND MORE WAYS TO PRACTICE YOUR HIP HINGE HERE:
The 10 Best Hip Hinge Progressions
The Kettlebell Deadlift
Improving mobility, movement patterns, and strength is the BEST way to treat root causes of knee arthritis. The kettlebell deadlift is a full body movement that improves all three to limit impact at the knee and avoid knee replacement.
The Squat
The squat is another full body movement that limits impact at the knee. Finding the right variation to start with will help you buld strength without aggravating your knee.
Learning to limit impact at the knee is the best way to avoid knee replacement surgery. This exercise routine is designed to improve movement and build the strength required to protect your knees and keep you active as you get older.
For the last 10 years I’ve been helping adults build the strength and confidence to live active, healthy, and happy lives. My free program ‘Solving Pain With Strength’ gives you a step-by-step, approachable way to build strength without stressing your joints. Download it below and get started feeling better today.
