Hello everyone today I'm sharing best exercises for knee pain that is how to reduce this knee pain especially the osteoarthritis knee pain
I will demonstrate this with the help of picture and also i will demonstrate with the help of exercise but before we go into the exercise you have to understand the basic concept of this knee.
Knee joint:
The knee joint is surrounded by muscles and there is ligaments attaching to these bone ends and in between the two big bones tibia and femur we have the synovial joints and i will cancel and in between there is a cartilage so the osteoarthritis happens because of the damage to the cartilage and the injury to the sorting tissue and exception of fluid from the cellular membrane and synovial tissues. you all know the inflammatory process behind this knee pain tablets are not long-term solution and a long-term solution the ultimate end solution is total knee replacement which is the last result but in between to manage our lifestyle without pain there is a need for strengthening.
Strengthening:
The muscles surrounding this knee so if you strengthen all these muscles surrounding the knee what will happen is it will stabilize the knee joint to a certain extent and definitely it will reduce the pain to a certain extent.
Warm up:
Now i will demonstrate to you how to do these knee exercises before doing the knee exercises first you have to warm up this knee joint so it is not like normal warm-up where you go for walking which is not possible when there is a extreme pain so here you can warm up by using warm towel just apply the warm towel for 10 to 15 minutes before starting to do the exercise.
1, Knee extention exercise:
First we have to sit at the end of the chair see that there is a gap between the knee joint and the chair now you have to slowly lift the leg at the knee joint level one two three bring it down slowly then again you do for a count of one two three bring it down slowly similarly you repeat the same thing for opposite leg 20 times you have to do for both leg what we are doing here is we are centering the quadriceps muscle here remember this
2, Standing hamstring curles:
Next exercise is standing hamstring curles so what we are doing here is you are balancing yourself by holding the chair slowly lift the leg at the knee level back side like i am showing count to the count 1 2 3 bring it down similarly you do for the opposite leg 2 for 20 times.
3, Calf stretch:
Next exercise is calf stretch so this is a calf muscle you can see right now we are going to stretch this cough muscle so that it becomes strengthened so what we have to do same like before you hold the chair bring your left foot behind and then you press the hind part of your leg with the front part of your leg so when you press like this you are stretching the calf so in this way you count for 20 seconds then you can repeat the same stretch for the opposite leg here also you have to count for 20 seconds like this we have to do for three times so that the calf is adequately stretched.
4, Seated hip march exercise:
Next exercise is seated hip march see we are going to give exercise for the hip muscles so how we are going to do. see now the right leg you are keep it behind little bit behind and then now with that you have to hold your left thigh and then you have to stretch your foot. so in this way what you are what is happening is you are stretching the hip muscle count one two three and then keep it back so you have to do for 10 times the same procedure so that you are strengthening the hip muscles in the left side Now you are going to repeat the same thing on the right side so you have to keep the left foot behind and you have to lift the right leg do this for 10 times.
5, Pillow Squeeze Exercise:
Next exercise is pillow squeeze where you are going to strengthen the muscles in the inner part of your thighs so use the pillow you fold it like this keep it in between your legs in between your knees exactly the pillow should be soft like this yeah fold it keep it in the middle of your knees and and now you are going to squeeze it as tight as possible count to the one two three four five then you release it similarly you do for ten times for five count.
6, Standing leg exercise:
The next six day exercise is standing leg exercise so you have to sit on a chair a soft chair and you are sitting straight the knees are bent the foot is flat on the floor and now what you're going to do is you're going to get up from the chair but without holding the chair and without holding anything and all and also you're sitting in that edge of the chair like this and now you're folding your hands to the front and now you are slowly getting up using your thigh muscles so you should not move your knee forward in this action.
Remember that only using your thigh muscles you are getting up one two three four five again you sit back again you are getting up one two three four five so in this way you have to do for ten times either you can fold your hands like in front or you can keep it loose on your sides but never hold the chair in this way you are strengthening the thigh muscles especially the muscles around the hip and also the thigh muscles.
7, One leg balance exercise:
Next exercise is one leg balance here like how we are standing near the kitchen top you are standing but you are not holding anything you are not holding the chair but you are just going to lift the leg backwards.you are lifting the leg without holding anything just stand near your chair or near the kitchen tap for support you should not fall down maintain this position for 10 seconds and then repeat the same for another leg two times you have to do.
8, Heel rise exercise:
Eighth exercise is heel rise in heel rise you are lifting both the heels off the ground you are maintaining this position for 3 seconds and repeat the same thing for 10 times.
9, Side leg rise exercise:
The ninth exercise is side leg rise see you're giving all your weight on the right side knee and the left side knee is off the ground sideward so in this way you maintain for three seconds similarly you do for the opposite leg you repeat this for 10 times.
10, Hamstring stretch:
The tenth exercise is hamstring stretch you can use a excess belt here or towel here i am using a simple cloth which was available in my home just keep the towel at the edge of your foot. you can see the towel is wrapping around my foot at its edge and now you are going to slowly lift it off the ground as far as possible even after the level of 90 degree see that your knees should not bend see that you maintain this position for 10 seconds now slowly break it down you count for 10 seconds take rest and after 10 seconds again you lift it up count for 10 seconds 1 2 3 4 5 6 7 8 9 10 slowly bring it down similarly you can do for the opposite leg.
Please remember not to bend your knees so repeat this for 10 times on each side hamstring stretch.
11, Straight leg raising:
Next exercise is straight leg raising here same like before you are going to lift the leg but only thing you are not using the support of towel. you are lifting it up count for 10 seconds one two three four five six seven eight nine ten similarly you do for the opposite leg you just repeat the same for ten times on both sides so that you are strengthening all your muscles around the knee the quadriceps muscle, the hamstring muscle, the calf muscles. the leg muscles all these muscles are getting strengthened so all this muscle around the knee when it is strengthened it is going to stabilize the knee joint so there is a concept behind this exercise.
Quads Exercise:
Some of you might feel difficult to do even this simple exercises which i have demonstrated to you till now so i will show you one very simple exercise to strengthen this quadriceps so how to center the quadriceps see you are going to give tightening to quadriceps just you're going to tighten it the quadriceps just squeeze it and maintain that squeeze for 10 seconds similarly you repeat for the opposite leg just by squeezing it for 10 seconds and releasing it you are giving strength training for the quadriceps muscle this is the most simplest exercise for knee pain.
i hope this article on knee joint exercises was useful for you. try to do these exercises share this article with all those people who are suffering from knee joint pain.
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