The knee is a vulnerable joint that bears a great deal of stress due to wear and tear from daily activities such as walking, kneeling, standing, lifting, etc. impact activities also make a person vulnerable to knee problems. Being overweight also leads to cartilage breakdown. Common knee problems include sprained or sprained ligaments, cartilage tears, tendonitis (inflammation of the tendons), and arthritis.
The femur and tibia bones that connect the knee joint are covered in cartilage that absorbs shock and protects the knee. The anterior, posterior, and collateral ligaments firmly support the knee joint. And excessive blocking puts a lot of pressure on the ligaments.
The knee area has a group of muscles, such as the quadriceps (located in the front of the thighs), which help keep the legs straight, and the hamstrings (located in the back of the thighs), which help to bend the leg, and the abductors (external). ) and adductors (inside).
Symptoms of sprained or sprained knees often include pain, swelling, and difficulty walking. A torn cartilage can affect the menisci (pads of connective tissue that act as shock absorbers). Cartilage tears often occur with sprains. Wearing a brace while you are active can help protect your knee from further injury.
Tendinitis occurs due to overuse of a tendon during activities such as running, jumping, or bicycling. Osteoarthritis is caused by too much stress on the joint, such as repeated injury or being overweight. Rheumatoid arthritis leads to joint inflammation by destroying the cartilage in the knee. It often affects people at a younger age than is seen in osteoarthritis. Some exercises can strengthen the knees and decrease pain if a person has osteoarthritis.
types of exercises
Semi wide squats: Half squats are a great way to strengthen your quads, glutes, and hamstrings without straining your knees. Stand with your feet wide apart. Place your hands on your hips or in front of you for balance. Squat down slowly about 8-10 inches. This is the midpoint of a full squat. Pause for a few seconds, then lift using the strength of your thigh. Do two to three sets, repeat 10 times).
Leg curl (standing): Stand up straight and hold onto the back of a chair. Bend your right knee and lift your right foot as high as you can toward your glutes. Hold for three to five seconds. Try to do 10 to 15 repetitions twice a day. Make sure to keep your upper body straight. To make the exercise more challenging, ankle weights can be added to the working leg. Switch sides and repeat. Do two to three sets and repeat 10 times on each leg.
leg extensions: Sit in a chair. Keep your feet flat on the ground. Look straight ahead, contract your right thigh muscles, and extend that leg as high as possible. Hold and then lower to starting position. For two to three sets, repeat 10 times on each leg.
Bridge: Lie on your back on the floor/bed with both knees bent at a 90° angle and feet flat on the floor/bed. Raise your hips as high as you can by contracting your glutes. Hold this bridge position for three to five seconds and slowly lower yourself down. Repeat 10-15 times. Increase the intensity by lifting one leg at a time.
Calf raise: There are numerous exercises for the calves. The first is: Stand up and grab onto the back of a chair. Slowly raise your heel and then lower back down to standing position. Repeat this 10-15 times. Second: Stand with your feet shoulder-width apart. Stand against a wall or hold onto the back of a chair for support. Lift both heels off the ground so you’re standing on the balls of your feet. Slowly lower your heels. Control is important with this exercise to strengthen your calf muscles. Do two or three and repeat 10 times.
Wall squats: Stand with your back against the wall and your feet shoulder-width apart. Bend your knees and squat down, as if you were going to sit on a chair. Straighten your legs and return to the starting position (five sets). Gradually increase the reps or range to challenge yourself by holding the squat deeper and longer. If the pain persists, do the other exercises.
Stretching exercises
Hamstring stretch: This stretch aims to strengthen the hamstrings and glutes. Place your right leg on the chair and slowly reach down. Try to reach your toes with your right hand without bending your knee. Hold for 20 seconds. Repeat on the left side.
Quadriceps stretch: This stretch specifically targets the quadriceps, the muscles at the front of the thighs. Improves flexibility in the hip flexors and quadriceps muscles. Bend one knee so your foot comes up toward your buttocks. Grab your ankle and gently pull it toward your buttocks as far as you comfortably can. Hold for 30 seconds. You can take the support of a chair to perform this stretch.
(The writer is an ACSM and Yoga Alliance certified personal and group trainer.)
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<!– Published on: Sunday, August 07, 2022, 07:00 AM IST –>
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