Top home knee pain exercises-you can start just now

 

KNEE PAIN

Knee pain is a common symptom in people of all ages.it may start suddenly, often after an injury may begin as mild discomfort, then slowly get worse.it can originate in any of the bony structures compromising the knee joint it may show 

swelling, redness, joint restriction, pain in the early morning, limping, locking of the knee, inability to extend the knee

Nowhere is our best part top knee pain scientifically proven exercises which had been proven itself from decades and widely used by many physical therapists and orthopedist on to improve your knee pain

CALF STRETCH

PUT YOUR HANDS ON THE WALL FOR SUPPORT

BEND YOUR RIGHT LEG

STEP BACK YOUR LEFT LEG

SLOWELY STRAGTHEN YOUR LEG  AND PRESS YOR HEEL TO FLOOR

REPET IT 3 TIMES FOLLWED BY 2 SETS

HAMSTRING STRETCH

LIE DOWN ON FLOOR

LIFT YOUR LEG STRAIGHT UP

GRASP YOUR KNEE WITH BOTH HANDS

PULL IT TOWARDS YOU MAINTAIN FOR 30 COUNTS 

REPEAT IT WITH OTHER LEG ALTERNATELY

2 SETS BOTH LEGS

ANKLE PUMPS

SIT DOWN ON CHAIR

LIFT YOUR LEG STRAIGHT UPTO CHAIR

PULL YOUR ANKLE TOWARD YOU COUNT FOR 10 

PRESS DOWN YOUR ANKLE TOWARDS FLOOR  FOR COUNT 10

RELAX YOUR LEG REPET IT WITH OTHER ALTERNATELY  3 SETS

KNEE STRENGTH

HALF LIE ON THE FLOOR WITH HAND SUPORTING BACKWARDS

BEND YOUR RIGHT KNEE TOWARD YOU

PRESS YOUR LEFT KNEE TOWARD FLOOR HOLD FOR 30 COUNTS

REPEAT 1O TIMES WITH 2 SETS

 

Precautions:

1. Experiencing any aggression in pain after or before exercises immediately stop the exercises contact us or your nearest health care provider 
2. Exercises should be done in an empty stomach  or on least duration difference of 45 minutes
3. Maintain a healthy weight. ...
4. Avoid Indiana tolerates
5. Avoid kneeling on hard surfaces until you lost your pain
6. Use supportive aids if necessary while walking like knee pain or walkers
7. Wear well-fitted shoes. ...
8. Keep leg, hip, butt, and core muscles strong. ...
9. Gently and regularly stretch the muscles that support your knees. ..

Top herb remedies for knee pain

                  Top herb remedies-cure your knee effectively

1. Cherries

Cherries get their crimson color from natural plant chemicals called anthocyanins. Several studies have shown that fresh cherries and tart cherry juice may curb inflammation. 

2, Red peppers are brimming with vitamin C. Vitamin C helps your body make collagen, which is part of your cartilage, tendons, and ligaments that cushion your joints and hold them together.

3.Salmon:      It's got calcium and vitamin D to help keep your bones strong. It is also loaded with omega-3s, which help curb inflammation

4. Oatmeal:    Whole grains like oatmeal are linked to lower levels of inflammation. Refined grains, such as white flour, have the opposite effect.

5.Turmeric is a staple in Indian food. It's rich in a chemical called curcumin. One study found that a curcumin extract worked as well as ibuprofen at easing knee aches and pains.

If you’re not used to using turmeric directly, use curry powder; turmeric is what gives the characteristic orange color.

6.Kale and other dark, leafy greens are rich in nutrients that are linked to joint health, including the antioxidants beta-carotene and vitamin C. Some, including kale and collard greens, are also an excellent source of calcium, which helps keep your bones strong.

Physiotherapy exercises for low Back pain

 

                          LOW BACK PAIN

 Topic we are going to cover:

What is low back pain? What are the causes of low back pain?

what are the symptoms of Low back pain? What are the low back pain exercises?What are safety measures? and some do's and dont's

There are number of conditions which can cause low back pain it can be acute/onset or chronic pain basically acute or onset pain refers to pain you are facing it from past few days not longer than week while chronic refers to pain your feeling is lasting in your body for more than a week.Now knowing what actually back pain is really important and the conditions which leads to back pain

What is Back pain?  

Back pain is the pain you are felling in the low back from L1 to L6 vertebra for locating it, Its just above your upper part of hip bone up to the point where back arches to little backward its the pain you can feel in standing sitting walking lying or while you are lifting some objects from the floor and also in certain positions

Causes of Back pain: 

There are some physical and disease related causes which resulted in moderate to sever back pain

Physical causes

• Improper posture:
• Sudden jerk or accidental injury:
• Repeated injury
• Improper nutrition: 
• Muscular weakness 

Disease causes :

• Osteoporosis
• Arthritis
• Systematic illness

Symptoms of back pain:

• Muscular stiffness
• Shooting pain
• Radiating pain anywhere in the region from hips to toe 

Now lets do some basic  exercise which are as necessary as our food

Exercises for low back pain:

Eligibility to do this exercises: 

Pain should not be more than 5 in a rating scale up to 10

Exercises

1. Double Knee To Chest:

yes guys Lying down on your floor with face pointing upwards bend your knees grab it with both hands and slowly push toward your chest after pushing it hold there for 10 counts and then release it repeat it 5 times 

2. Side To Side Stretches:

Lying down on your back with face pointing upwards ,then bend  your knees and slowly moves towards right sides 1st and hold it there for 10 counts and then slowly come back to your original position then move your legs to other sides again hold it there for 10 counts and come back to neutral position repeat it for 10 times on each side

3.Bridging Exercises:

Lying down on your floor bend your knees and lift your hips towards roof and hold it there for 15 counts and after that slowly put down on the floor repeat this for 10 times two sets with 2 minute break in between

4. Plank:

Lying down on floor with face pointing downward towards floor in this position bend your elbows to up-to shoulder,Now on your elbow and toes lift your body to the point where body is aligned in straight line and after reaching there hold it for 15 counts and repeat it 3 times 

What are the safety measures while having back pain ?

• Avoid heavy lifting weights
• Avoids getting in the positions which causes pain
• Avoid hyper-flexion or hyper-extension of back
• Wear back support if pain is above 5 in rating scale
• In the morning get up from bed from the side
• Use good hard surface bed to sleep 

Do's and Dont's :

• These exercises are only helpful if  Pain is below 5 in a rating scale of 10 
• If u feel any discomfort on or after doing exercises immediately stop the exercises and contact us
• 15 min rest is mandatory after doing exercises
• Exercises should be done with empty stomach Meal should be taken either hour early or after the exercises
• Wear low back belt if pain is radiating toward leg or its above 6 in rating scale
• It will be good if you contact us before when you plan to do exercises

 

Note:all of those who successfully completed these regime and achieve their goals, meat me on the other side with their rewards

   

Why Stretching Before Workouts Is Important

Stretching before a workout helps your body to become more pliable, which decreases your risk for injury. You want to stretch the main muscle groups that you plan on working during that exercise session. For example, if you’re going to be running, or doing lower body strength exercises, you probably want to stretch your hamstrings, quads, glutes, and calves.

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Healthy muscles also help a person with balance problems to avoid falls.