best exercises for knee pain

                       BEST EXERCISES  FOR  KNEE  PAIN 

The knee  joint  is  a  complex  joint  . It  is  most important  joint  for  various  activities  like  walking  ,  Runing  ,  jumping and   other activities  .

Now a days  the knee  pain is  most common  cause  of  painful  life  style  .the causes of knee pain  varies  from  individual  to  individual like  immobility  ,  overuse  activities  like running  , jumping or other  age related  degenerative  changes. Whatever  the  cause  of  it  but  the  patient  who  suffers  from  it  is only  know the impact of it on his own personal, financial and social life style. 

Here I  am  going to describe some important and easy exercises which may help an individuals to get relief from knee pain. 

The exercises are as follows :-

1) HIGH  SITTING  KNEE  SWINGS  :-

PROCEDURE :-

-Sit  comfortably  on  high  table  and  grasps  the  edges  of  table  with  both  hands  so  that  youre  body  will  stabilise  and  you  will  not  fall  backward. 

-Now  freely  swing  your  legs  in air .

-Note that  your  thighs  should be  in  contact  with  table and only legs  should  free  from table . Swing  the leg  atleast  upto  available  range  of flexion  and extension. 

-Repeat  this  20 to 30 times in a session  and atleast  2 to 3 times  in  a  day. 

2)HAMSTRING CURLS :-

PROCEDURE :-

-Lie on stomach  or  prone  lying  on  bed. 

-keep your  hands beneath  the  chin and see  forward  . 

- Keep your  both  legs  slightly  apart  to  each  other  . 

-Now slowly  lift  your  leg off from  ground  and slowly let your leg to go towards ground. 

-Repeat  this for 20 to 30 times  in a session and for 2 to  3 times  in  a  day. 

-This exercise activates and  strengthen  the  hamstring  muscles.

 

3)VMO  STRENGTHENING  :-

PROCEDURE :-

-Lie comfortably  on bed in supine  lying  .

-Now  flex your hip and  knee  .

-Now place  a towel  roll  or  a  small  pillow  between  both  knees.  

-Now press  the  towel  roll between   both  knees  and  hold  the  position  atleast  for  10 to 15 second  .

-Now  lift  your  pelvis  and  trunk  from  bed by  maintaining  the  position and hold the position  for 10 seconds. 

-Now come  slowly  in initial  position  and take a rest.

-Repeat  the  procedure  for  3 to 5 times in a session  and  2 to 3 times in  a  day. 

-This  exercise  not only  strengthen  the  VMO but also strengthen  the  core  muscles  and thigh  muscles. 

4)QUADRICEPS  STRENGTHENING :-

PROCEDURE :-

-SIt or  Lie  comfortably on bed .

-Place  a  small  pillow  or  towel  roll  beneath  the  knee.

-Now press  the  towel  roll from knee and hold the  position  atleast  for  15 to 20 seconds. 

-Repeat  this  with both  legs .

5) HEEL  DRAGGING  OR  SLIDING  EXERCISES :-

PROCEDURE :--Lie  comfortably   on  bed or mat. 

- Keep your hands  on  side  of  body  and keep  your  legs slightly  apart  to  each  other  . 

-Now  drag your leg towards  your body and away  from  body  by sliding  your  heel  .

-Note  that  your  heel should  be  in  contact  with  groung all    time ,if  you can Wear  a  socks then  it  will  be  more  beneficial  as  it provides  friction  free  movement .

-It is most  beneficial  exercises  as it activates  muscles  around  hip and  knee.

6)SELF KNEE  MOBILIZATION :-

PROCEDURE :-

-SIt comfortably  in long sitting  position. 

-Now  grasp  your  patella  or  knee  cap  between  index  finger  and  thumb of both  hands.

-Now  move or slide the  patella  in middle  and lateral  directions.

-Now  grasp  your  patella  with tips  of  thumb  and  index  finger  and move it in inferior  and  superior  directions.

-It is  most important  and  easy  exercises  as  it  improves circulation  of  synovial  fluid  between  joint  surfaces  .

-It is  beneficial  for  pain  relief  and improving  joint  mobility  .

                           MEDIAL  AND  LATERAL  GLIDE 

                        SUPERIOR  AND INFERIOR  GLIDE