KNEE EXERCISES

The knee is one of the joints most susceptible to injury and degenerative diseases. For millions of people around the world, conditions such as knee osteoarthritis, patellofemoral syndrome, and iliotibial band syndrome have become a constant source of pain, limiting mobility and profoundly affecting quality of life.
It is no surprise that knee osteoarthritis is among the leading global health problems. In Spain, for example, data reveal a high incidence of this disease, particularly affecting the population over 70 years of age and more frequently women.
Often, the initial response to knee pain is rest and inactivity, a measure that, while it may offer temporary relief, can be counterproductive in the long term. Science has shown that exercise is not only safe but also one of the most effective treatments available. The most prestigious clinical guidelines recommend it as a fundamental intervention, even before considering invasive procedures or surgeries. In fact, extensive studies have concluded that exercise programs have an effect comparable to that of anti-inflammatory drugs, significantly improving both pain and physical function.
Contrary to the popular belief that exercise could further damage the knee, the reality is that controlled movement strengthens the joint, improves stability, and may even have a protective effect on the cartilage. Experts agree that no further studies are needed to prove the effectiveness of exercise; the focus now is on optimizing your programs for even better results. Two of the best-studied and most recommended types of exercise are low-impact aerobic exercise (such as walking, swimming, or using a stationary bike) and strengthening exercises.
The importance of a comprehensive approach must be emphasized. We will discuss how to strengthen the knee's stabilizing muscles, but also the need to target the hip and hamstring muscles for comprehensive support. Moderate intensity is key to achieving benefits without exacerbating pain, and although improvement is not immediate, positive results often appear in just a few weeks.
Exercise not only relieves pain and improves mobility; it also has a positive impact on other aspects of health, such as mood, cardiovascular disease prevention, and metabolic risk reduction—problems that are more common in people with osteoarthritis.

Book an appointment with Dr. Jordi Jiménez. He will see you at the center of Palma de Mallorca and help you regain your quality of life.