Knee problems continue to be one of the leading reasons why people require joint replacement surgery, particularly those who are aged 50 and above. Caring for a bad knee is vital. If you detect signs of a knee pain, here are some practices and exercises you could follow to deal with knee pain:
Consult for Knee Pain
First and foremost, you should assess the level of pain and consult a doctor if the pain gets severe. It’s better to check the cause of the problem and deal with it as soon as possible, especially when knee injuries are involved. The sooner you have it treated, the lesser the chances of you having to undergo surgery. According to a medical trial by professionals at Harvard Medical School, some knee injuries can be treated with physical therapy as well as surgery .
According to a study published by the National Institutes of Health of US, there is a huge correlation between obesity and osteoarthritis . In other words, your body weight can have a significant impact on your knee pain. The same study identifies two ways to lose some weight: through medications, and proper diet and exercise. Consult your doctor on what will work best for your condition.
Basic Exercises to Alleviate Knee Pain
Don’t try to keep your knee at rest for too long as the long periods of rest may weaken the muscles surrounding your knees, thereby making recovery harder. There are plenty of exercises you can do to ease knee joint pain. Here are some of the exercises recommended by doctors for a bad knee:
Half squats allow you to strengthen your glute and thigh to properly support your knees. Start by standing and inhaling deeply. Then as you exhale, hinge at your hips then bend to a squat. Inhale as you come up. Perform 10 repetitions with up to three sets of 10 per day.
Sit on the floor and straighten both legs. Maintain balance by placing both hands on the side of your hips and keeping your back straight. Bend one knee slowly until you feel it stretched. However, make sure to stop stretching once you feel pain. Hold it for 5 seconds. Then straighten it slowly as far as you can for another 5 seconds. Switch between legs whenever one starts to tire. Try doing it for a count of 10 times.
You may also try a routine of exercises by following this tutorial:
According to a study conducted by researchers at the Tufts University School of Medicine, people suffering from knee OA (osteoarthritis) can reduce knee pain and even improve knee function by performing tai chi exercises . They also found out that those who participate in regular tai chi exercises experienced remarkable improvements in their quality of life. This makes tai chi one of the most effective exercises for a bad knee.
For more information on best physiotherapists in your vicinity and any other fitness centre, call FabFit on the toll-free number: 011-39595984.
1. Skerrett, Patrick J. “Physical Therapy Works as Well as Surgery for Some with Torn Knee Cartilage.” Harvard Health Blog, 21 Mar. 2013, www.health.harvard.edu/blog/physical-therapy-works-as-well-as-surgery-for-some-with-torn-knee-cartilage-201303206002
2. Vincent, Heather K., et al. “Weight Loss and Obesity in the Treatment and Prevention of Osteoarthritis.” PM & R : the Journal of Injury, Function, and Rehabilitation, U.S. National Library of Medicine, May 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3623013/
3. Wang, C, et al. “Tai Chi Is Effective in Treating Knee Osteoarthritis: a Randomized Controlled Trial.” Arthritis and Rheumatism., U.S. National Library of Medicine, 15 Nov. 2009, www.ncbi.nlm.nih.gov/pubmed/19877092