Ageing brings lot of health issues and knee
pain is the most common health issues among elderlies and also people with low
calcium and vitamin D. Knee Pain can start in women at menopausal stage and
also after pregnancy. However, factors like obesity, arthritis or osteoporosis
are main cause of excruciating knee pain.
People suffering from it, can face various
problems in doing normal activities like standing for long, walking and even
sitting cross legged. It can also lead to sleepless nights with bouts of
extensive pain. While many take over the counter pain killers or pain relieving
sprays/ointments, there are many who rely on home remedial massages. But not
all massages can relieve knee pain. In case of arthritis or osteoporosis,
massage can accentuate pain or even lead to fractures as the bones are fragile.
It is always advised to seek medical
opinion and talk to your orthopaedic. There have been many patients who have
relied on knee surgery in order to get rid of their pain without knowing about
the repercussions of the knee replacement surgery. Knee replacement surgery
needs lot of post-surgical care; sometimes even a successful surgery can lead
to complications if a patient does not follow the guidelines properly. If you
are planning for a knee replacement surgery then do look out for best kneereplacement surgeons in Delhi or anywhere.
However, a doctor always advises to avoid
knee replacement surgery and manage the knee pain. Some of the exercises are
mentioned below:
1.
First, lie on the floor on your
back
a.
Tighten your thigh muscle by
pushing back of your knees down
b.
Hold it for 5 seconds and at
least perform 3 sets of 5
2.
Take a chair or stand in front
of a top or a drawer (waist level)
a.
Hold the support and stand on
the leg with pain for 30 seconds while lifting the other leg in the air
b.
Repeat it for at least 10-15
minutes
3.
Lie on floor or bed
a.
And, place a rolled towel under
your knee (which has pain)
b.
Straighten your leg and knee
and hold the position for 5 seconds
c.
Lower your leg down and rest
d.
Repeat it with other leg
4.
Lie on your stomach on the
floor
a.
Lift your one leg in the air
for 2-3 seconds
b.
And bring it down slowly
c.
Repeat it with other leg
5.
Take a straight chair, sit on
it with your back straight
a.
Raise your leg until it’s
straight
b.
Hold the position for 5 seconds
c.
Slowly lower your leg
d.
Repeat it with other leg
6.
Sit on a straight chair
a.
Hold the arm of the chair and
do push up while holding the chair
b.
Take support of the chair
7.
Take a straight chair and sit
on it
a.
Bend your knee backward, as far
as you can take
b.
Repeat it with the other leg
8.
Lie on the floor, on your side
while keeping your heels together
a.
Bend your knees while lying
down
b.
Open and close your legs
c.
Change the side and repeat it from other leg
9.
Lie on your side, on the floor
a.
Lift your one leg which is on
the upper side
b.
Keep it in the air for 5-10
seconds
c.
Lower it down
d.
Repeat the same from other side
10.
Lie on your back
a.
Lift your one leg
b.
And then other
c.
Keep repeating for 10-15
minutes
These exercises are quite effective in
managing knee pain and may avoid knee replacement surgery. Other remedies
include weight loss, calcium diet and lot of rest.
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