Les meilleurs exercices pour le genou pour les personnes âgées, selon Physiothérapeute
Apprends à renforcer tes genoux et à augmenter ta Mobilité en vieillissant, notamment grâce aux exercices de Hinge Health Physiothérapeute.
Table of Contents
En vieillissant, il est normal que tes articulations subissent quelques changements. Certaines personnes peuvent ainsi développer de l 'arthrite, ce qui peut provoquer des symptômes inconfortables comme la raideur et la Douleur pendant l'activité. Heureusement, le fait de maintenir tes articulations en mouvement et de renforcer les muscles qui les entourent peut aider à empêcher ces changements naturels d'avoir un impact sur tes activités quotidiennes afin que tu puisses continuer à faire les choses que tu aimes. Tes genoux, que tu utilises pour les activités quotidiennes comme marcher, t'asseoir et te pencher, sont l'une des zones les plus importantes à renforcer.
Renforcer la force autour de tes genoux en faisant de l'exercice peut t'aider à t'assurer que tu pourras faire les choses que tu veux faire le plus longtemps possible en vieillissant.
Get pain relief for your knee pain in minutes
Si tes genoux te font mal, faire de l'exercice est probablement la dernière chose que tu souhaites faire. Mais le Dr Wolters insiste sur le fait que le mouvement est exactement ce dont tu as besoin pour aider à garder tes genoux et ton corps en bonne santé, souples et forts.
Lis la suite pour savoir comment améliorer la force et la Mobilité des genoux en vieillissant, notamment grâce aux exercices recommandés par Hinge Health Physiothérapeute.
Nos experts de Hinge Health
Caleb Wolters, PT, DPT
Jonathan Lee, MD, MBA
Dylan Peterson, PT, DPT
L'importance d'avoir des genoux forts et en bonne santé
Tes genoux sont les plus grandes articulations de ton corps. Ils sont chargés de supporter le poids de ton corps et d'assurer ta stabilité lorsque tu te tiens debout, que tu marches ou que tu cours. En renforçant les tissus autour des articulations du genou, tu peux aider tes genoux à mieux absorber les chocs, ce qui peut faciliter les mouvements sans gêne.
Voici d'autres avantages à renforcer tes genoux :
Réduire les symptômes de l'arthrite dugenou ou d'autres Douleur du genou .Lorsque les tissus de ton genou sont plus forts, tu remarqueras moins de Douleur dans l'articulation elle-même. "Des muscles plus forts autour du genou peuvent aider à absorber la force pour qu'elle ne passe pas entièrement par l'articulation, ce qui peut potentiellement réduire la Douleur du genou", explique le Dr Wolters.
Améliorer l'équilibre. Des genoux solides sont importants pour l'Équilibre, car tes genoux supportent le poids de ton corps et te permettent de rester stable lorsque tu te déplaces. Better Équilibre peut également réduire le risque de chutes.
Maintiens ta qualité de vie. Lorsque tu peux bouger sans Douleur excessive, tu peux profiter des activités et des loisirs qui te sont précieux - ce qui peut contribuer à soutenir ta santé physique et mentale à mesure que tu vieillis.
Reste indépendant. Des genoux forts et en bonne santé sont une partie importante de la vie autonome, comme conduire, marcher et s'occuper des tâches ménagères.
Physical therapy (PT) is for more than just recovering from surgery or injury, it’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduces pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Exercices de renforcement du genou pour les personnes âgées
Get 100+ similar exercises for free →- Squats au mur
- Knee Extension
- Mini Lunge
- Single Leg Balance
- Standing Side Leg Raise
All kinds of physical activity can help support strong knees, and the above exercises recommended by Hinge Health physical therapists are a great place to start. Working with a physical therapist can also help you target more specific ways to improve your knee health. Physical therapists (PTs) are trained to modify exercises when needed to prevent pain during movement or safely add more challenge as you progress. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
More Benefits of Physical Activity for Healthy Knees
An active lifestyle is an important part of joint health. As you work to build knee strength, some physical activities can help keep your knees healthy and strong without pain. These include:
Walking. Dr. Wolters recommends daily walking because it gently activates muscles in your legs without putting too much force on your knees.
Swimming. Swimming promotes gentle resistance to strengthen your muscles, which may make activity less uncomfortable.
Stationary biking. On a recumbent exercise bike, you sit in a reclined position and pedal in front of you rather than below you. This position may be gentler on your knee joints.
No matter what type of exercise you do, staying active in a way you enjoy with minimal pain is key. “If it’s enjoyable and doesn't bother your knees, that’s a great place to start,” says Dr. Wolters.
Common Questions About Knee Health in Seniors
Is squatting or kneeling bad for my knees?
You may feel uneasy doing some movements, such as squatting or kneeling, if you have knee pain, but take heart: Dr. Wolters says when these movements are paced correctly, they actually help promote knee health. “If it’s painful to squat or kneel, I recommend working with a Hinge Health physical therapist to learn how to do these movements in a way that doesn’t exacerbate your discomfort,” he says.
Won’t knee exercises make my knee arthritis worse?
In general, the opposite is true. Exercise is known to help promote strength in those with arthritis. And it is rare that the occasional pain or flares that occur after knee exercises means you are making your arthritis worse, but it might mean you need to adjust your exercise plan. If you notice that pain (or any other symptoms) are worse when you’re exercising, talk to your medical provider or a physical therapist. An expert can help you find ways to exercise with less discomfort.
PT Tip: Focus on Hydration and Nutrition
One of Dr. Wolters’ favorite tips for senior knee health is increasing hydration and fiber intake. “A lot of times, soreness in the knees can be related to inflammation in the area, and drinking more water and eating more plants can help minimize that,” he says. Try to sip on water throughout the day, and add an extra serving or two of veggies to each meal. You may notice that with decreased inflammation in your knees, you experience improved mobility.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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Références
Heidari, B. (2011). Prévalence de l'arthrose du genou, facteurs de risque, pathogénie et caractéristiques : Part I. Caspian Journal of Internal Medicine, 2(2), 205-212. https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC3766936/
Sen, R. & Hurley, J. A. (2023). L'arthrose. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK482326/
Wang, W., Niu, Y., & Jia, Q. (2022). La thérapie physique comme traitement prometteur de l'arthrose : Une revue narrative. Frontiers in Physiology, 13, 1011407. doi:10.3389/fphys.2022.1011407