Osteoarthritis knee joint / Total knee replacement / Runners knee / ACL repair / Ligament injury rehabilitation
Knee pain is most commonly seen in elderly patients where degenerative changes have started in knee joint and age related wear and tear is presenting in form of pain while walking.
Also ligament injuries, over exertion while working out /jogging etc are a common pain causing condition
In severe cases, knee pain restricts a person’s ability to move around and can be quite frustrating. It is advisable to keep your body weight in healthy range as extra weight puts load on knees and can aggravate their condition.
Exercising the muscles around knee joint will make it stronger and ease of pressure from joint. Here are some easy to do exercises for your knee joint.
- Keep a towel roll under your knee and press it down, hold the pressure for 5 seconds , then release and repeat again. Do two sets of 10 repetitions on each leg.
- Straight Leg Raising: Lift the leg up to 45 degree and hold it there for 5 seconds, bring leg down slowly and repeat again.
- Bend both your knees and keep a towel between both knees and squeeze it for 5 seconds. Relax and repeat again. Do 2 sets of 10 repetitions.
- Sit in a chair and lift one leg up straight, hold it for 5 seconds and then bring it back down. Do two sets of 10 repetitions on each leg.
- Sit in a chair, hold a towel between both knees, tie 1 kg weight cuff on both legs and lift both legs together. Keep legs up for 5 seconds and bring them down together.
