Exercises for Knee Pain:
|
Table contents |
|
|
|
|
Knees
pain · Symptoms of knee pain. · Mechanical Problem.
|
|
|
Exercises for Osteoarthritis of the Knee. |
|
|
|
Stretching Exercises |
|
|
|
Yoga Exercises for knee pain. |
|
|
|
Cardio Exercises for knee pain. |
||
Knee pain in or near the knee.
The knee joint contains differences between four bones: femur, tibia, fibula, and patella. There are four parts to the knees. These are the medial and posterior tibiofemoral chambers, the patellofemoral chamber, and the superior tibiofibular joint. Parts of these rooms may suffer from recurrence, injury, or disease.
If you want to live a
healthy life in old age, exercise is the key to this and is very important for
healthy bones. Exercise is a key to good health. Exercise is important for all
of us, especially for knee pain. Knee pain is a common disease among all ages.
Knee problems can gradually become a problem with age. If you feel weakness in
the knees, you should exercise; try this easy
Symptoms of Knee Pain
Some of the symptoms of knee pain include,• Swelling and around the knee.
• Redness and heat charge near the knee.
• Weakness or instability of the knee.
• Crushing and crushing sounds from the knee during sitting and standing
• It is not able to completely straighten the knee.
If you experience these symptoms, then you should see a doctor immediately to get relief as home remedies for knee pain will not only give relief of knee pain in the above symptoms.
Mechanical Problems
Some of the problems that
cause knee pain are;
• Knee Relaxing Bodies: Loose bodies in the knee are small pieces of muscle or open bone around the knee in the joint fluid, or synovium. They can prevent joint movement by being held in motion for flexion and extension. These open bodies can cause damage to the articular ligament, causing osteoarthritis.
• Iliotibial and syndrome. -This occurs when the excessive muscle band becomes so stiff that it collides with the outer part of the femur. Sprinters are most affected by Iliotibial band syndrome.
• Separated
kneecap - Separated kneecap to remove patella. In a few cases, the kneecap
can remain separated and you can easily see the separation.
• Hip or foot pain - We often have a tendency to reduce pressure on a sore foot or hip and tend to walk by placing a heavyweight on one foot. This puts pressure on one knee which causes knee pain.
Osteoarthritis Exercise of the Knee
This exercise sheet has specific exercises to help maintain your joint range of motion and strengthen the muscles in your knee. When you are trying to exercise, it is important to do it with good practice. There may be a slight increase in your pain and you may feel that certain muscles are aching. If an exercise causes pain you should allow the time for this to get better before trying again. All tests should be done gently, slowly, and appropriately three times a day
1.Knee flexion and Extension You lay on your back with your knee straight. Slowly bend the
affected knee until it relaxes. Hold the position for 10 seconds and return
slowly to the correct position. Repeat ten times.
2. Inner Range
Quadriceps Place a small folded towel under your knee. Tighten your thigh
muscles and straighten your knee (keep the knee in the towel and lift your foot
down). Hold for 5-10 seconds and relax for a while. Repeat ten times.
3. Quadriceps
Strengthening - Sit upright Sit in a chair with folded arms. Slowly stand
without using your arms. When standing, slowly return to the seat without using
your arms. Repeat ten times.
4. Quadriceps
Strengthening - Small Square Using a chair to balance, squat down on both
knees and keep your back straight. The square should not be more than 45
degrees. Repeat ten times.
5. Climb Stand in
front of the step. Climb up 10 times by leading one leg and then repeat
with the other leading leg.
Stretching Exercises
Hamstring
Stretch Stand up straight
and place the foot of your affected leg on the ladder. Slightly lean on your
waist until you feel a stretch behind your thigh. Keep your back straight.
1. For this stretch, you can use a mat to add wrap under your back.
2. Lie on the floor
or frame and straighten both legs. Or, if you are more relaxed, you can bend
both knees with your feet flat on the floor.
3. Lift one leg down.
4. keep your hands
behind your thigh, but below the knee, and gently pull your leg toward your
chest until you feel a slight stretch. It should not be a pain.
5. Hold for 30
seconds.
6. Lower and change
legs.
7. Repeat twice on
each side.
Quadriceps Stretch Stand upright, holding on tight to support. keep your back straight, use a towel to pull your heel down to feel the stretch in front of your thigh. Hold for 20-30 seconds. Repeat 5 times.
1. Stand near a wall
or use a chair to support it. Your feet should be spaced shoulder-length apart.
2. Extend one knee so
that your foot rises toward your sharpness.
3. Hold your ankle
and gently pull it toward your glutes as much as possible.
4. Hold for 30
seconds.
5. Return to the
starting position and change legs.
6. Repeat twice on
each side.
Stretch the Calf Stand in the walkway with the affected leg straight behind you and the other leg bent in front of you. Take support from the wall or chair. Lean forward until you feel the expansion of the straight leg calf. Hold for 30 seconds, repeat 5 times.
1. Stand facing the
wall.
2. Place your hands
on the wall and move one foot back as far as possible in comfort. The toes on
both feet should be facing forward, the heels flat, and a slight curve at your
knees.
3. Rely on the extension and hold for 30 seconds. feel a stretch in your back leg.
4. Change legs and repeat.
5. Stretch both legs
twice.
Half squat
Half squats are a great way to strengthen your quadriceps, glutes, and muscles without strengthening your knees.
To perform this
function:
1. Walk in a square,
with your feet spread out wide. Put your hands on your hips or get out in front
of you to balance.
2. Looking ahead,
walk slowly for about ten inches. This is the point in the middle of the full
square.
3. Pause for a few
seconds, then stand up by pressing your heels.
4. Make 2 to 3 sets
of 10 repetitions.
The side
leg raises
1. Lie on your side with your legs placed above each other. Put your head in your hand, and put your other hand down in front of you.
2. Raise your upper
leg as high as possible. You should feel this next to your hips.
3. Pause for a
moment, then lower your leg.
4. Do 2 to 3 sets of
10 repetitions per leg.
Prone
knee bending
1. In this program,
you can use a mat to add a wrap under you.
3. Tighten your leg
muscles in your left leg and lift your leg as high as possible without causing
pain. Be sure to keep your pelvic floor down during the test.
4. Hold your leg in a
raised position for 5 seconds.
5.Put your leg down and,
rest for 2 seconds, then repeat.
6. Do 2 to 3 sets of
10 repetitions on each leg.
The
straight leg raises
1. In this program, you can use a mat to add a wrap under your back.
2. Lie down with one
leg bent and the other leg straight in front of you.
3. Contract the
quadricep of your straight leg and lift it slightly up and down until it is the
same height as your bent knee.
4. Hold for 5
seconds, then lower to the starting position
5. Do 2 to 3 sets of
10 repetitions per leg.
Yoga Exercise for knee pain
With yoga, you can
stretch out the strong muscles that support and surround your knees. Be sure to
pay attention to your breathing as you make a standing position. Balancing the
air and movement will bring focus to the practice, this will help you to avoid
overreacting or overreacting in any situation.
If you suffer from
knee pain, avoid any vigorous physical activity as this only exacerbates the
condition. Yoga with its slow and controlled movements is the one that will
help reduce pain. Yoga provides gentle stretching without injuring the knees
and makes you healthier and more flexible. These asanas also strengthen the
muscles around the knees
Padahasthasana
1. Start by standing in Samastithi. Exhale and bend your upper body, place your head and keep your shoulders and neck relaxed.
2.
Bring the
trunk closer to the legs. Try to touch the knees with the forehead. This may
require a lot of flexibility. If you are just starting out, go for a walk.
3.
When
bending forward, try to remove your chest from the hip joints, instead of your hips.
4.
Place the
palms on either side of the feet.
5.
Try to
keep your legs and knees straight throughout the program. When you are just
starting out, you may need to get on your knees slightly to achieve this.
6.
With
exercise, lower your knees slightly, and try to touch your chest to your thighs.
7.
Hold
eight to ten breaths.
The shape of the
situation
• Start with
Dandasana.
• Make sure your
knees are slightly bent while your legs are stretched forward.
• Stretch your arms
up and keep your spine straight.
Exhale and exhale
through your abdomen.
• With a ventilator,
bend forward at the waist and place your upper body on your lower body.
• hold your big toes with your fingers.
• touch your
knees with your nose while doing the same situation.
• Hold eight to ten
breaths.
Dandasana
The shape of the situation
• Sit on the floor,
or in your comfort zone.
• Make sure your back
is upright.
• Stretch your legs
in front of you with your toes pointed at you.
• Strengthen the
pelvic floor muscles, thighs, and calves.
• keep your hands next to your hips on the floor. This will support your spine and relax your
shoulders.
• Hold eight to ten
breaths.
Adho
Mukha Svan asana - Down
with the dog
The shape of the situation
• Raise the hips
upwards, align the knees with the elbows, and form a modified ‘V’ shape.
• Now separate the
arms and shoulder width. Fingers pointing forward.
• Put pressure on the
palms of your hands and open your wrists.
• Try to push your
heels down.
• Look on your big toes while doing this asana.
• Hold eight to ten
breaths.
Vrikshasana
The shape of the situation
• Start by standing
in Samithi.
• Lift the right leg
down and measure your body weight on your left leg.
• Place your right
foot on your inner thigh.
• Keep it as close to
your groaning area as possible.
• You can support
your foot with your hands to put it in place.
• After finding your
balance, connect the palms of your hands to Puranam Mudra in your heart.
• Raise your Puranam
in the sky.
• Straighten your
elbows and make sure your head is between your arms.
• Repeat the same
with the other leg.
• Hold eight to ten
breaths
Cardio Exercise for knee pain
Exercise for the
heart and blood vessels is important for any type of fitness, but it can be
painful for bad knees. Only certain knee operations are safe and effective for
knees requiring additional TLC. Your strength will depend on your injury, but
subsequent knee exercises can be done easily. Ask your doctor
STEP-UPS
Works: hamstring,
muscles, quads
• Standing in front
of the stairs, place one foot on the floor below the stairs. (You can also use
a step bench.)
• Make sure the whole foot is on the steps and your knee is directly above your ankle.
• To place your
weight on the heel of your foot, step into the foot, lift the opposite foot and
tap the step down.
Change when you have
completed at least ten reps.
PARTIAL
SQUATS
Works: Knees, squads
While full squats are
not recommended for those with tender knees, squats are partly a good job of
building strength while protecting members.
• Start by
positioning your feet at shoulder-width apart, with your toes pointing forward.
• Close your abs
while minimizing your upper body. Your knees should remain behind your toes
throughout this ordeal.
Get a good knee support
product before you try this exercise, and it is always best to exercise with
your friend.
CALF
RAISES
Function: Muscles of
the lower leg
Also known as
"toe lifts."
• Stand up straight
in front of your feet on a flat surface.
• With your toes pointed
forward, keep your ankles, hips, and shoulders in line.
• Lift your heels a
little too far and wear them at the same speed.
You raise and lower
your body; it is better to exercise. Start with 25 reps.
SCISSOR KICK
Active: Abs, hip
flexors, thighs
• Lie on your back
with your back to the legs and arms next to you.
• With your arms
down, lift your legs six inches and your shoulders one inch.
• To hold that
position, stretch your legs in the middle, bring them back, and cross the other
leg.
SWIMMING
Work: Upper, lower
and middle body
Swimming is one of
the best exercises for people who had knee problems. It is low-impact and versatile,
and burns calories quickly. Proper form is important, especially when kicking.
The knees should not
be tightened. Techniques that put pressure on the knees (e.g., frog kick)
should be avoided. Also, avoid traditional front leg pressure on the wall.
WALK FASTER
Functional: Upper,
middle and lower body muscles
Running and jogging
put pressure on bad knees, but brisk walking has a lower impact and exercise
all over the body. Beginners should stick to low, smooth surfaces. Once you’re
walking muscles are strengthened, you can even climb stronger.
|
| ||||
|
|
|
||
|
|
|||
Nycc
ReplyDeleteLoved it !!!gud information
ReplyDelete