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Stronger muscles are the key to supporting painful and damaged joints. The stronger your surrounding muscles, the less pressure and demand there is on your joints. Of course, it is difficult to strengthen muscles around painful or swollen joints, but there are ways to do so.

Bridging

Bridging is a closed chain weight-bearing exercise which works to increase muscular strength of the hip extensors and promotes overall stability. It is often prescribed for patients with back pain, and increases the activities of core stabilisation muscles such as the internal oblique, external oblique, and erector spinae muscles.

  • Original position: Dorsal position with legs bend at 90°. Ankles and knee joints are hip-width apart. Arms are positioned next to the body.
  • Build-up tension by increasing pressure under your feet
  • Increase tension until your behind is lifted up
  • Lift your pelvis 10-20 times so that your upper body builds a straight line with your thighs
  • Take care to keep the distance between your ankles/ knee joints at hip-width

Skier seat

The skier seat routine is designed to build up the quads which can work to help counteract any instability experience din the knee joint. It is recommended for those suffering from osteoarthritis or who are acl (anterior cruciate ligament) deficient to offer the additional stability required when active.

  • Original position: Stand with your back to the wall (best choose a smooth surface which will allow you to slide up and down easily)
  • Slide down with your back to the wall until your thighs only have a light downward slope.
  • Your feet should be at some distance to the wall so you can place them directly under your bend knees.
  • Keep this position for maximal 20 seconds and repeat 5 times.
  • Don’t slide further down than putting your thighs in parallel to the floor.

Leg raise

A straight leg raise is used as part of your rehabilitation from knee, hip and thigh injuries and works to not only help with your range of motion but helping to focus on your quads and abdominal muscles.

  • Original position: Dorsal, with gymnastic band wrapped around the toes and attached with the hand to the floor on the same side.
  • The leg is raised up straight with slight orientation to the inside and released carefully back to the original position.
  • Repeat 10-20 times per side.

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AXA PPP in partnership with Össur, creator of the Unloader One


This year AXA PPP has announced that it will now be funding conservative treatment for unicompartmental osteoarthritis under its private healthcare cover in the form of offloading knee brace, the Unloader One. The Unloader One knee brace is the only knee brace funded by AXA PPP for the treatment of osteoarthritis as an alternative to surgical intervention, where appropriate. This means that the knee brace, which usually costs £599 out of pocket for a patient looking to pursue alternative, non invasive treatment, is now available for free under the healthcare cover provided by AXA PPP.

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Five Lifestyle & Nutrition Tips for Healthy Bones


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​How a knee injury can increase your risk of Osteoarthritis


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Knee OA: Linking activity and pain (KOALAP)


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​Occupational risk OA


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​Cloudy With A Chance Of Pain


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