Advice for Knee Pain When Bending
The knee is a hinge joint formed by two bones, the tibia and femur, which are held together by muscles, tendons, a joint capsule, and four main ligaments - the lateral collateral ligament, medial collateral ligament, posterior cruciate ligament, and anterior cruciate ligament.
* Maintain ideal body weight: Being overweight puts
extra strain on your knees.
* Avoid overuse of your joint, especially in using the
stairs or bicycle.
* Walking aid: Walking with a limp can put extra strain
on your body. Use a cane, walking stick or walking to help you walk with less
pain and without a limp.
* Move your knee often: If you have been sitting for a
while, bend and straighten your knee several times before you get up. Arthritic
joints feel better with gentle movements and worse if you don't move for a long
period.
* Cold or Heat: Place cold or heat packs on your knees
for 8-15 minutes as needed to help manage your pain. Place a thin layer of
cloth between the ice or heat and your skin.
* Comfortable shoes: Good cushioning and arch support
can make standing and walking more comfortable. Avoid non-supportive and high
heels shoes.
Knee
Pain Location Chart:
Knee Pain Exercise:
**If you feel a sharp pain
STOP and follow up with your doctor**
Exercise 01:
· Put a chair in front of you.
· Put your leg straight above the chair.
· Lean forward with your trunk towards your leg.
· Do this exercise 10 times in 3 sets daily.
Exercise 02:
· Lie down on the ground involved leg in a straight position.
· Push down your knee towards the ground.
· Hold this position for 10 seconds.
· Do this exercise 5 times in 3 sets daily.
Exercise 03:
·
Lie down on your side with both
legs in a straight position.
·
Raise your leg up with keeping your
knee straight.
·
Do this exercise 5 to 8 times in 3
sets daily.
Exercise 04:
· Lie down on the ground with both legs in a straight position.
· Hold your toes toward your trunk.
· Pull your leg up in a straight position.
· Do this exercise 5 to 8 times in 3 sets daily.