Knee Joint

Pain
Exercises
Health
Tip
Knee joint is the weight bearing joint and so if there is any discomfort
in that joint it afects the entire standing and walking mechanism. Pain
in the knee cold be de to se!eral reasons" ligamental strain# arthritis#
knee cap problem $chondromalacea patella%# old fractre in and arond
the knee joint to name a few. &nce we nderstood the problem and
take right treatment then doing knee exercises on a reglar basis
becomes mandatory. 'keletal mscles are the stabili(ers and
mobili(ers of or body.
)e ha!e control o!er only on or skeletal mscles. *f we exercise or
knee msclatres $+adriceps and hamstring% properly then we can
redce nde stain on or knee joint there by redcing the pain to a
remarkable extent. The following is a set of simple knee exercises one
can start doing it,
-ie on yor back and keep a towel roll nder the knee and press
yor knee down on the towel and s+ee(e yor thigh mscle $ yo
can see the knee cap going p%.Hold it for . seconds and then
release it.
/bo!e position# keep a folded pillow nder the knee and lift the
lower portion of the leg in le!el with the thigh and hold it for .
seconds and lower it.
/bo!e position# lift one leg straight withot bending the knee and
hold it for . seconds and then lower it.
/bo!e position# abo!e exercises and then mo!e the otwards and
then inwards and pt it down.
/bo!e position# lift yor leg and rotate clockwise and then anti clock
wise and then pt it down.
/bo!e position# bend one leg p and down.
-ie on yor tmmy# bend one leg p and down.
'it at the edge of the bed or on a high chair# keep a towel roll nder
the knee and then lift one leg p in le!el with the thigh and hold it
for . seconds and lower it down.
The abo!e exercises can be done 01 to 0. repetitions twice or thrice a
day.
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