Strengthening Exercises for knee pain relief

                                                                   Knee pain can be caused by various factors, including injuries, overuse, or underlying medical conditions such as osteoarthritis. Strengthening exercises play a crucial role in managing and alleviating knee pain for several reasons. Strengthening the muscles around the knee joint helps provide better support to the knee. This added support can help distribute the forces on the knee joint more evenly, reducing the strain on the joint itself. Strengthening exercises can help reduce knee pain. Stronger muscles can absorb more of the forces that would otherwise put stress on the joint. Additionally, strong muscles help maintain proper alignment and reduce excessive wear and tear on the joint.

                                                           Strengthening exercises can be beneficial for individuals with knee pain, as they help stabilize the joint, improve mobility, and reduce discomfort. However, it's essential to consult with a Physical therapist before starting any exercise program, especially if you have knee pain, to ensure you're doing the right exercises and performing them correctly. Here are some general knee-strengthening exercises that can help alleviate knee pain:

 

Straight Leg Raises:

                            Lie on your back with one leg straight and the other bent. Lift your straight leg a few inches off the ground and hold for a few seconds. Lower it back down without letting it touch the ground, then again repeat the same movement. Perform 2-3 sets of 10-15 repetitions for each leg.

Side-Lying Straight Leg Raise:

                            Lie on your side on a comfortable surface, such as a mat or carpet. Extend your lower arm under your head, using it as a pillow. Keep your legs straight and in line with your body. Keep your upper leg on top straight, and the lower leg on the bottom bend. Tighten your abdominal muscles to stabilize your core. Slowly lift your upper leg off the ground above your body level. Lower it back down without letting it touch the ground, then again repeat the same movement. Perform 2-3 sets of 10-15 repetitions for each leg.  

Prone Straight Leg Raise:

                           Lie face down on a flat surface, such as a mat or the floor. Extend your legs fully and keep them close together. Place your arms by your sides with your palms facing down. Engage your core muscles by gently contracting your abdominal muscles. Slowly lift one leg off the ground above body line. Lower it back down without letting touch the ground, then again repeat the same movement. Repeat the exercise on the other leg. Perform 2-3 sets of 10-15 repetitions for each leg.

Clamshells:

                            Lie on your side with your legs bent at a 90-degree angle. Keep your feet together and lift your top knee as high as you can while keeping your feet in contact.

Lower it back down and repeat. Perform 2-3 sets of 10-15 repetitions for each leg.

Wall Squats:

                           Stand with your back against a wall, feet shoulder-width apart. Slowly slide down the wall, bending your knees to a 45-degree angle, then return to a standing position. Perform 2-3 sets of 10-15 repetitions.

Step-ups:

                     Use a step or a sturdy platform. Step up with one foot and then step back down. Repeat for 2-3 sets of 10-15 repetitions for each leg.

 

                                                                       Remember to perform these exercises with proper form and control. Do not push yourself too hard, and stop immediately if you experience pain during any exercise. If your knee pain persists or worsens, consult a Physiotherapist for a more personalized exercise plan or other treatment options. Additionally, consider incorporating flexibility and balance exercises into your routine for a comprehensive approach to knee health.

To watch the full video for above exercises , click on this link -: https://youtu.be/OnN0F8F7-Kk



#Physiotherapy Chikitsa
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#physiotherapy chikitsa by biswajyoti

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