For those dealing with knee OA you may fear that squats could trigger increased stiffness. Using the right form squats can help build supportive leg musculature. Properly executed squats can increase your range of motion and boost overall mobility. The most important element is performing them with correct alignment.
Consult your physical therapist or doctor maderotherapie-cellulite-behandlung-basel to determine if they’re safe for your condition. Once you’ve received approval start with shallow, controlled squats. Lower yourself until you feel without any pain. A safe guideline is to halt at hip height. Avoid allowing your knees to extend beyond your toes. Keep your weight centered your midfoot, not your toes. Activate your trunk and maintain an upright posture to preserve balance.
If stability is a challenge use a chair for assistance. Rest both palms on a firm-backed chair and ease down as if you’re about to take a seat, then rise slowly back up. Another effective strategy is to perform a brief warm-up with cycling to enhance blood flow to your knees.
After your session gently stretch your thigh and back-of-leg muscles to prevent tightening. Begin with a small number and gradually increase the count. Don’t ignore intense discomfort—a slight ache is acceptable, but sudden, intense pain are red flags. Opt for athletic shoes with shock absorption and steer clear of concrete. If available resistance bands or light dumbbells to add resistance without excessive joint compression.
Above all tune into your sensations. Small, frequent sessions win over sporadic bursts. Even a few well-executed squats performed regularly are significantly more effective than a few aggressive attempts that cause pain. With persistence this low-impact resistance work can improve joint function and restore your independence.
