Knee Osteoarthritis Exercises: Your Complete 3-Phase Rehab Guide

Описание: Knee Osteoarthritis Exercises: Your Complete 3-Phase Rehab Guide

In this complete 3-phase rehab guide, I will walk you through a step-by-step exercise plan to manage knee osteoarthritis. Learn how to build strength in the muscles that support your knee, reduce pain, and regain function with this structured, progressive program.

The goal of these exercises is to strengthen the key supporting muscles around the knee joint—including the quads, hamstrings, and glutes—which is one of the most effective, evidence-based ways to manage the symptoms of knee arthritis. This guide is broken down into three phases, designed to take you from foundational activation to advanced functional strength.

TIMESTAMP:
00:00 Introduction: The Goal of Knee Arthritis Rehab
01:34 PHASE 1: Foundational Strength & Activation
07:29 PHASE 2: Building Strength
14:43 PHASE 3: Advanced Resilience and Balance
21:34 Conclusion

▶ A NOTE ON PATIENCE & PROGRESS:
It's important to remember that unlike an acute injury, chronic knee pain can sometimes take a while to improve. Some people may feel better in 4-6 weeks, while others may take months. The key is to follow the rehab plan consistently, aim for a healthy lifestyle, be patient with your body, and only progress to the next phase when you feel strong and ready.

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About me:
Dr. Srikanth Nithyanandam, a Primary Care Sports Medicine doctor practicing in the United States. I serve various roles as a clinician, such as a hospitalist, outpatient clinician, team physician, and medical director for Exercise Physiology Lab.

My mission of creating of this channel is to help people understand the importance of being active and help people who are physically inactive to undertake physical activity and for people who already enjoy physical activity, to help them remain stay active by addressing barriers for exercise.

I completed my medical school from PSGIMSR, Coimbatore, India. I did a Masters in exercise Physiology at the University of Kentucky. I then went to complete residency in Family Medicine, Fellowship in Academic Medicine and finally a Fellowship in Sports Medicine. I am currently pursuing a fellowship in Integrative Medicine through University of Arizona.

Connect with me across my social platforms and blog for insights into sports medicine, exercise medicine, and diabetes wellness. Here's where you can find me:

Instagram:   / drsrikanth_sportsmedmd  
Tiktok:   / srikanthnithyanandammd  
LinkedIn: www.linkedin.com/in/srikanth-nithyanandam-33090466
Blog: https://srikanthnithyanandammd.com/

Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.