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
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ReplyDeleteThanks for sharing this very good info here. i have also taken naturopathy and physiotherapy treat in pune for my back pain form best naturopathy center.
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