Knee pain is a common affair among people nowadays. So common, that people don’t tend to visit the doctors is a tinge of pain arises in their knee joints. They find it as normal as a minor headache. Not many bother to look up reasons for it though, and hence don’t make an effort to cure it immediately. They’ll only go to a doctor if it is serious, or they’re entirely unable to move around.
During a recent study by the Mayo Clinic, USA, osteoarthritis and joint disorders were among the top 10 reasons for people to visit doctors. Many factors are contributing to such pains. Some of them can be ageing, being overweight, arthritis, an unattended or ignored old injury, or lack of sufficient physical activity. People usually let these factors overtake while they do nothing to become aware of the consequences. It’s never a shame to become alerted and work towards strengthening the knee joints whenever you experience twinges or pangs of pain. It’s high time that people realise this before any progress in the problem.
Dr Vivek Logani, Chief of Joint Replacement, Paras Hospitals, Gurgaon recommends to exercise and keep knee muscles engaged in walking or cycling. According to him, quadriceps and hamstrings are the primary muscles that need to be strong. Apart from strength, balance is important too. So. all the muscles should be equally able to distribute pressure among themselves and bear it. Also, calf muscle strengthening is essential for the ankle joints.
Though exercise will relieve joint pain in the longer run, it mustn’t start if you’re in pain. Dr Vivek Mahajan is the Consultant, Orthopaedics & Joint Replacement at Indian Spinal Injuries Centre, Delhi. He says that strengthening exercises before knee surgery causes faster recovery later on. “Those who exercise have an easier rehabilitation process”, he says. According to him, people who don’t engage in using are more likely to bear stiffness and greater post-surgery pain.
5 Exercises To Reduce Knee-Pain:
Straight Leg Raises-
Lie back, bend one knee and straighten the other suspended in air until it is at the height of other. Repeat 10-15 times a day.
Prone Straight Leg Raises-
Lie on your stomach and lift one of your legs upwards up to maximum possible height. Tighten the muscles and straighten the knee joint till an angle of 45 degrees is formed. Switch sides and repeat 10-15 times.
Side Leg Raises-
Lie on the one hand and bend the knee of the lower leg for support. Lift the upper leg and straighten up till the legs are at 45 degrees to each other. Hold for 5-8 seconds and repeat 10-15 times. Then switch sides and repeat.
Stand against a wall, legs apart. Slowly bend till the knee joint is perpendicular angled. Hold this position for 8-10 seconds and repeat. Duration can be increased gradually.
Stand on a step or a platform. Slowly bend one knee and let the other move towards the floor till the toes touch the surface. Switch legs and repeat.