Exercises To Avoid Knee Pain For Osteoarthritis | DesiMD

Exercises To Avoid Knee Pain For Osteoarthritis


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Arthritis is quite a painful condition where the joints get swollen.

Though it can affect any joint in the body, the most commonly impacted joint is the knee joint. Not only because it is the most used joint, but it is the most substantial joint as well.

An osteoarthritis is a form of arthritis where the hard tissues that cover the ends of the bone are broken down.

Statistics say that more than 50 percent of adults more than 65 years and around 30 percent between the age of 40 and 65 are living with this condition with varying severities.

Left unattended and untreated; osteoarthritis may destroy the joint over time.

Doctors say that if a person follows the correct lifestyle and includes moderate level exercises in the daily routine, then the speed of damage can be slowed down phenomenally.

In fact, the risk of osteoarthritis can be eliminated by doing these exercises from a young age. The blog tells about a few easy activities to avoid osteoarthritis.

Standing leg lifts

This exercise improves the balance, strength, and stability of the knee joint. It targets the hips and buttocks and reduces the impact on the knee joint.

Sit against a wall and raise the leg slowly without rotating the toe to the side. Keep it pointing forward or slightly inward. Don’t lean to the stationary front.

Gently lower down the leg and repeat the exercise on the other side. Repeat it for 15 to 20 times.

Stand and sit

It is an excellent exercise for the glutes and quadriceps. Due to its repetitive motion, it improves the leg strength and the range of the movement in the knee joint.

Sit straight in a chair. Keep the feet flat on the floor. Stand straight up slowly with keeping the arms crossed over chest. Return to seated slowly. Repeat this exercise for one minute.

This exercise improves the range and strength of the knee joint. It makes it easy to stand up pain-free in everyday life.

Kick-back exercise

It improves strength in the leg muscles and reduces stiffness. The exercise targets the back of the thigh or hamstrings.

Stand up straight. Lift your foot off the floor and bend the knee backward. Bring the heal towards the buttocks. Hold for ten seconds and lower down.

Make sure your knees are aligned, and the posture is straight. Repeat the exercise for 20 times.

Hamstring Stretch

Lie down on the floor and loop a bedsheet or towel around the right foot. Use the sheet to pull the straight leg up. Keep it for 20 seconds and lower the leg.

Repeat the exercise twice with one leg and then switch. Do 15 to 20 repetitions and then relax.

Calf Stretch

You need a chair for maintaining balance during this exercise. Step back with the left leg and straighten it behind you slowly. Press the left heel toward the floor and feel the stretch in the calf of the back leg.

Hold on for 20 seconds and repeat. Now switch the leg and do it twice.

You need to do 10 to 20 repetitions daily for the maximum benefit.

Cross legs (seated)

The seated cross leg is an excellent exercise to strengthen the knees and improve the range of motion. It targets the whole leg, quadriceps in particular. The muscles around your knees also get benefited.

Cross the ankles over each other and contract the thighs. Hold on for 20 seconds and release.

Switch sides and repeat the exercise.

Experts say that it is a ‘hidden’ exercise which can be done anywhere.

A few precautions before you begin

Always consult the physician before starting the exercise routine. Some other precautions are as follows:

•    Always proceed slowly. You need to be attentive to the signals given by the body. Atop immediately if there is excessive pain.

•    Incorporate movements in the daily routine. There should not be prolonged idle time and excessive exercising.

•    Your exercise routine should have a variety of actions that can be practiced easily. It should have standing postures, seating postures and lying down.

•    Do not overstretch or try to go beyond your body limits.

These exercises help in building strength and improving flexibility. They increase stamina and strengthen the muscles.

For best medical advice for knee pain treatment contact Dr Shailendra Patil Knee Replacement Surgeon & Orthopedic In Thane, Mulund, Navi Mumbai Doctor 8369026337,02225690799 send query at boneandjointcare78@gmail.com