Rehab
Get the most out of your Arthrosamid® injection with our free online rehab programme
Deciding what to do to help manage your knee osteoarthritis can be difficult. We’re here to help make that decision easier.
Rehab
Deciding what to do to help manage your knee osteoarthritis can be difficult. We’re here to help make that decision easier.
CanadaYour exercise plan
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*Each person will require a different dose of exercise to achieve optimal results. We recommend working with an experienced clinician to help individualise the exercises to your needs and capabilities. The exercise dose parameters are merely a guide, and should not be considered medical advice:
Single Leg Heel Raise
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging if body weight is too easy
Split Squat Without Support
Sets
2-3
Reps
6-8 each side
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Single Leg Mini Squat
Sets
2-3
Reps
10-12
Rest
60 seconds
Frequency
every 2-3 days
Weight
Something that feels moderately challenging if body weight is too easy
Single Leg Glute Bridge
Sets
2-3
Reps
10-15
Rest
60 secs
Frequency
every 1-2 days
Weighted Sit To Stand
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Deadlift
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Walking, Hiking, Cycling
Sets
every 1-2 days
Time
Aim for 150 minutes of moderate intensity exercise per week or 75 mins of vigorous exercise (or a combination of different intensities)
If able, you should aim to move up to the next level after four weeks of performing these exercises.
Retake Questionnaire