Do You Have Knee Pain? Most of the people in our society suffering from knee pain. It became the second most pain after backache. I did suggest some knee exercises to strengthen your knee muscles in the last section of this article.
What is the Structure of the Knee Joint?
The knee joint is one of the strongest weight-bearing joints in our body. The total weight of the body is bearing this joint. The knee joint is a Synovial hinge type joint, made with the three (Femur, Tibia, and Pattella.)bones. It is also called the Tibiofemoral joint. There are four ligaments to stabilize the knee joint. They are Anterior Cruciate Ligaments(ACL), Posterior Cruciate Ligaments (PCL), Lateral And Medial Cruciate Ligaments(MCL and LCL). ‘C’ shaped two pieces of cartilage called menisci, that we can see in the medial and lateral side of the knee joint. This acts as a shock absorber between the femur and tibia.
What are the Reasons for Knee Pain?
There may be many reasons for knee pain. It happened maybe after an injury, Inflammation, Gout, Arthritis, Osteoporosis, Obesity, and may due to other medical conditions etc..Although, the main causes of knee pain are:
1.).Injury : eg: Ligaments injuries, fracture in knee joint..etc.
2.).Arthritis: Inflammation, swelling, stiffness, etc..
3.).Osteoporosis: It is mainly age-related disease.In which the size of the bone decreases. Lack of exercise, deficiency of calcium, arthritis, etc..are leading cause for Osteoporosis.
4.).Obesity: Another factor for knee pain is over bodyweight. It can’t tolerate by the knee joint. It will increase the wear and tear of the knee joint. These are the main issue for knee pain.
How to Reduce Knee Pain After an Injury?
1.Rest: Rest is the first precaution in order to avoid further injury to the joint.
2.Ice: Icing will help you to reduce the pain and swelling in the joint and do it for 12 to 15 minutes. According to the intensity of the pain keep doing it 3 to 4 times per day.
3.Compression: Use creep bandage in medium pressure will help to reduce the pain and swelling.
4.Elevation: Elevation is very important because it helps the flow of venous return and reduces the swelling.
5. Medications: Take under the supervision of an Orthopaedic doctor.
6.Physiotherapy: It is a very apt treatment for Knee joint pain. Try to consult with Physiotherapists and learn exercises to do properly.
Precautions For Knee Pain:
Proper diet and good exercise are the key factors for the prevention of all diseases. First of all, we have to strengthen the muscles around the knee joint, thigh, and buttock. Some easy exercises I described here to do in your home.
1.Straight Leg Raising Exercise by Sitting:
This exercise mainly for your thigh muscle (quadriceps).Sit on a chair with well back and maintain good posture. Raise your leg straight and hold it for 10 seconds,.do it for 15 to 20 times. You can do it two-three times per day. On progressing exercise, put a lightweight on the ankle, then do the same exercise again.
First, you stand straight. Keep two feet distance apart from one foot to another. Try to sit and stand as the picture shows. This exercise will strengthen your muscles of thigh and buttocks.
3.Inner Thigh Stretching :
Stand straight by keeping your foot one-meter distance from each other. Stretch one leg and bend another and do it on the opposite side also. This exercise will help you to strengthen the inside muscles of the thigh. Do it 10 to 15 times In one section and do 2 to 3 sections per day.
4.Forward Thigh Stretching :
Stand straight and keep your one leg forward as shown in the picture. Do bend forward by stretching the back leg. Repeat it another side also. This exercise also strengthens your thigh and back muscles.
5.Isometric Quad Exercise:
This Exercise can do by long sitting or back lying on the bed. Take a towel and make a roll or fold it place under your knee. Press down your knee slowly on the towel up to straighten your knee and hold it for 5 seconds, then release the pressure.
6.Exercise by Standing on Knee.
Do knee stand on the floor, and bend your knee down and raise up as shown in the picture. These exercises do 10 to 15 times in one set. Do it two to three times per day.D o all exercises very slowly and in a normal breath.
I trust this message will be helpful to you. If you like this article please share to with others. What’s more, I might want to thank you for visiting my site and taking a minute to peruse my blog. “10 Healthy Foods That Cures Arthritis and Joint Pain“.
Dr. Ortho Knee Cap (Black, Universal Size Knee Cap for Knee Support, Gym)
- By Dr. Ortho
- As directed by the physician
- It is made from cotton lycra