Knee Joint Pain Exercises
Knee joint is the weight bearing joint and so if there is any discomfort in that joint it affects the entire standing and walking mechanism. Pain in the knee could be due to several reasons- ligamental strain, arthritis, knee cap problem (chondromalacea patella), old fracture in and around the knee joint to name a few. Once we understood the problem and take right treatment then doing knee exercises on a regular basis becomes mandatory. Skeletal muscles are the stabilizers and mobilizers of our body. We have control over only on our skeletal muscles. If we exercise our knee musculatures (quadriceps and hamstring) properly then we can reduce undue stain on our knee joint there by reducing the pain to a remarkable extent. The following is a set of simple knee exercises one can start doing it:
I Lie on your back and keep a towel roll under the knee and press your knee down on the towel and squeeze your thigh muscle ( you can see the knee cap going up).Hold it for 5 seconds and then release it.
II Above position, keep a folded pillow under the knee and lift the lower portion of the leg in level with the thigh and hold it for 5 seconds and lower it.
III Above position, lift one leg straight without bending the knee and hold it for 5 seconds and then lower it.
IV Above position, above exercises and then move the outwards and then inwards and put it down.
V Above position, lift your leg and rotate clockwise and then anti clock wise and then put it down.
VI Above position, bend one leg up and down.
VII Lie on your tummy, bend one leg up and down.
VIII Sit at the edge of the bed or on a high chair, keep a towel roll under the knee and then lift one leg up in level with the thigh and hold it for 5 seconds and lower it down.
The above exercises can be done 10 to 15 repetitions twice or thrice a day.