Knee Pain Relief Exercise
What Is Knee Roughness?
The roughness of the knee caused by
erosion of cartilage tissue lining of the joints in the joint, and then fades
completely cartilage, then the patient is suffering from excruciating pain in
the joints and there is less movement can download on his feet. Here are some
tips to relieve the symptoms of the roughness of the knee.
1. Avoid a long time standing,
recurrent up and downstairs, because this leads to increase pressure on knees
joints that results in an increase of knees pain and roughness.
2. Avoiding bending knee joint
more than 90 degrees, whether under a chair, by sitting on a low-level chair.
3. Avoiding wrong sitting such as
cross-legged, square-shank, or ground sitting and sitting down with bending leg
under the body.
4. Avoiding riding fixed or
moving bicycle, because this leads to an increase of friction between arthropod
surfaces, and try to avoid any action that may result in knees crackling.
5. Regular walking leads to
optimize blood circulation of knees cartilages and tissues, in addition to
strengthening muscles, but this should be done without stress on knees joints,
away from hard pain times and on flat and soft ground such as sports club track
or garden, and it is better to wear sports shoes during walking, and as a
very important factor for knees roughness patients, try to be active without
loading stress on knees.
6. Diet and weight loss lead to
reduce loads on knees joints, therefore you should limit eating carbohydrates
and fats, and eating more vegetables and fruits instead, in addition to
practicing a sport.
7. You can hold a stick while
walking to reduce stress on knees joints, as you should hold that stick on a
reverse to the injured knees joint, ex. If the right knee is having roughness,
so you should hold a stick in the left hand.
8. When going upstairs, you
should always rely on handrails, and going upstairs slowly step by step using
the healthy leg first.
9. A static practice for the quartet
muscles of knees should be done for strengthening it as follows:
• Putting a rolled towel
under knees, then pressing with stress knee cap and instep upwards and keep
doing this.
• Staying in the same position
for 4 seconds and relaxing for 4 seconds, and repeat the same practice 10
times.
These exercises will help you get back into your healthy routine.
And as a following to the previous
practice, you could lay down on your back, and curve the healthy knee 45
degrees, and raise the
other up in the
same level of the curved leg, in addition to stressing in step up, then wait in
this position for 7 seconds, then lower down your leg and let the muscles relax
for 4 seconds as well, and repeat this as advised by a physiotherapist,
but stop immediately when there is severe pain, or when practice results
in more pain.
Sit on a chair, release your
leg straight forward equal to the other leg knees, keep
this position 10 seconds or less, then lower it down in its
straight status as well.
Try to familiarize yourself with
the habit of stressing and relaxing the quartet muscle anytime, because of this
will alert and strengthen the muscle.
Tags: Knee pain | Knee roughness
Tags: Knee pain | Knee roughness
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