90 percent of individuals suffer from some type of degenerative or osteoarthritic joint change till they turn 40.
Knee is the one of the most regular joints which is affected as a result & may result in great amount of functional loss.
Common regions in which knee pain tends to occur are at the inner part of the knee, the front part and the rear of the knee-joint. Some of the general aggravating causes for knee arthritis are difficulty in ascending/descending stairs, sitting for extended periods, and squatting.
Treatments which have been found beneficial in treating such pain include ice on acute inflammation, physiotherapy physical techniques, paracetamol, heat for stiffness, hydrotherapy, NSAIDS, change in routine, etc.
Here are 5 simple exercises to help strengthen regions to help these types of knee arthritic.
1. Clamshell – With your knees bent up, lye on your side. Keep your feet together & ensure that you remain on your side & don’t move at your pelvis. Lift the upper knee to the ceiling, similar to a book opening. Repeat thirty times.
2. Bridging – With your knees bent up, lye on your back on the ground. Lift the bottom part of your body off the ground. Repeat for thirty times. If you feel any pain in your lower back while performing this workout then don’t lift your bottom part as far.
3. Mini squats – Stand in front of the chair. Visualize that you’re sitting down & steadily lower your body towards the chair. Lower only for one third of the way. Then return straight. Repeat thirty times. This workout is the most likely to worsen your situation. So, only squat to a depth which is free from any pain.
4. Straight leg raise – Lye on your back. Try to straighten your knee as much as possible. Lift your leg about 10 inches keeping your knee straight. Repeat thirty times.
5. Calf raises – Stand up and steadily lift your heels from the ground rising up on your toes. Lower back towards the floor. Repeat thirty times. If you’re finding this exercise to be very easy, you could make it difficult by increasing your repetitions.
If you feel any pain while doing or after finishing the above workouts then it is better to stop them.
