Due to our restricted lifestyle, especially during the time of this pandemic, our bodies have been dealt a double blow. While our meals have become more indulgent, our exercise routine has gone for a toss. This has led to people gaining weight and having a number of diseases associated with a sedentary lifestyle.
The most common one is the body ache and joints pain, due to prolonged sitting in one place. The pain has become worse for people with preexisting conditions of arthritis and joints pain.
Sometimes, even while playing any sports like cricket or running, the knee gets damaged and if not treated timely, can cause irreversible damage. The physiotherapy exercises for knee pain will be different for each person depending upon the severity and cause of the knee arthritis.
Another reason is due to the genetic make-up which may cause irreversible knee arthritis and then another set of physiotherapy exercises for the knee pain will have to be followed.
In fact, it is not correct to just start following any exercise without proper supervision as it may further damage the knees.
However, it is imperative to do physiotherapy exercises for knee pain and control it in the beginning only before it breaks down completely.
Some of the common Physiotherapy exercises for knee pain are:
- The most important step is to first reduce the weight of the patient so that the knees are able to bear the weight more easily. This will result in instant reduction of pain and swelling around the knee.
- However, even for this, a proper diet chart and exercise plan needs to be made so that the risk of further injury during exercise is eliminated. The diet needs to be rich in protein and calcium to enable faster recovery.
- Walking straight is one of the simplest ways to heal tendon effectively.
- Just by moving around the place more, one can move the knees around harmlessly.
- Apart from these, exercise sets of straight leg raise, side leg raises, leg extension are also recommended based on the severity of the pain.
- Squat done under professional guidance can help reduce inflammation and reduce the swelling.
- Hamstring and calf exercises also take off the pressure from the knee and make it more mobile.
- Doing stationary steps or water aerobics are also excellent physiotherapy exercises for knee pain.
- One can also use stationary bicycle or elliptical trainers to get some good knee workouts without the risk of injury.
- Alternative therapies like yoga, naturopathy and acupressure are some of the safest means for doing physiotherapy exercises for knee pain. They help to strengthen the knee and increase mobility without the need of heavy fitness machinery.
- However, strenuous exercise, swimming, running, etc. should be completely avoided until the doctor ok’s it.
There may be a number of other reasons for knee pain apart from a sedentary lifestyle. Because of corona pandemic, the atmosphere today is such that one cannot go out free for walks and thus, the need of the hour is to follow simple physiotherapy exercises for knee pain and joints, at home and safe. Only a doctor can correctly diagnose the root cause and suggest accurate physiotherapy exercises for knee pain.
