Cartilage is the soft cushioning material that prevents friction between bones that join together, i.e. joints. This cushioning material can experience wear and tear from a number of causes including osteoarthritis, a torn meniscus, or an injury to the knee. Likewise, there are various ways of addressing Cartilage damage diagnosis, and we’ll look at some exercises that can alleviate pain and reestablish mobility and range of the knee. However, before proceeding with these knee cartilage damage exercises, it’s best to check in with your physician or knee specialist to discuss whether exercise is an appropriate approach for you. 

Immobile extension

If you have damaged cartilage, chances are you experience pain when you try to extend your legs, and because of that, simple movements such as walking, going up and down the stairs, or sitting up and down can be excruciating. The immobile extension exercise addresses the knee’s range. You will need a low seating chair, stool, and a rolled up towel. The place sits on the chair and place the stool in front of you and place your foot on the stool and place the town under the heel. The rolled up towel will act as a wheel to move your leg towards a stretched position. Slowly straighten your leg while carefully monitoring the level of pain; be sure not to push it too hard. Continue flexing and straightening for about 15 minutes or stop when the pain increases.

Heel Slide

This exercise works to strengthen thigh muscles to increase mobility for the knee. To begin, lie down with your knee bent and your feet flat on the floor. Slowly slide your knee towards your buttocks up and slide it back down. The key thing to monitor here is how far back your knee can push but be aware not to push too much to the extent where there is excruciating pain. With this exercise, take time to increase repetitions through time to allow your muscles to adjust to increased load.

Flex and Extend

Flex and extend exercises address a limited range of motion caused by swelling around the joint. Sit on a chair and have your feet touch the ground. Lift one leg slightly off the ground and perform a slow kicking motion by extending horizontally and then bend it slowly back to starting position. Go easy on the extension and monitor the pain levels so to avoid exasperating the injury further. 

knee cartilage damage exercises

These knee cartilage damage exercises work well with support and guidance from a physical therapist or a knee specialist. When done correctly and consistently, they can ease discomfort and restore knee mobility.