11 Exercises that help decrease knee Pain

In this week’s blog, we focus on 11 Exercises that help decrease knee Pain. We came across this article in Sparkpeople and wanted to share it with our subscribers.

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn’t surprising. Simple, everyday wear and tear can end up hurting your mobility.

But it’s not too late. Like a rusty door hinge, with care and maintenance, your knees can be trouble free. Even if you already experiencing problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

Here are some exercises, for reference purposes, you can do to both stretch and strengthen the knee area:

STRETCHES

  1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.
  2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.
  4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

 

  1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
  2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
  3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
  4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
  7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 – 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.

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Part 2 – Exercises for taking care of your back

In this blog from www.orthomedical.in, we provide you the second part of the pictorial representation of a set of exercises which offers back pain suffers the chance to take care of their backs while keeping in shape. These exercises offers anyone with an achy back the chance to exercise in the comfort of their homes.These exercises are extracted from Back Care – The charity for Healthier Backs, who is Orthomedical UK’s partner. Individual exercises will be featured in our twitter & facebook feeds this week. So, please do follow us.

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Exercises for taking care of your back

Dear Subscribers
 
In this newsletter from www.orthomedical.in, we provide you a pictorial representation of a set of exercises which offers back pain suffers the chance to take care of their backs while keeping in shape. These exercises offers anyone with an achy back the chance to exercise in the comfort of their homes.These exercise are extracted from Back Care – The charity for Healthier Backs, who is Orthomedical UK’s partner. Individual exercises will be featured in our twitter & facebook feeds this week. So, please do follow us.  This pictorial representation is the first part of the 3 parts which we have planned to feature. The other 2 parts will be featured in the next couple of weeks.
 
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18 pointers to wage your war to stop back pain

This week, we present 18 pointers which will help you to wage your war to stop back pain 

  1. Roughly 8 out of 10 people suffer from back pain at some point during their lives.
  2. Women more prone to posture and back problems because of toting heavy purses, going through pregnancy, or giving one-hip rides to kids
  3. Calcium is key for strong bones
  4. Vitamin K helps calcium deposit in the bones, making them denser.
  5. Vitamin K found in broccoli, spinach, and other dark leafy greens.
  6. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.
  7. If purse or briefcase tips the scales at more than 10% of your weight, it’s too heavy to carry.
  8. Carry a right model purse with a long strap that lets you position it across your chest like a messenger bag.
  9. Can’t part with your shorter-strapped purse? Switch shoulders every 20 minutes.
  10. While sleeping a harder bed may not be better for your back
  11. People who sleep on softer beds report less lower-back pain than those who sleep on harder ones
  12. Pillows – Yours shouldn’t raise your head out of alignment with your spine.
  13. Pillows – If you’re a back sleeper, your chin shouldn’t press into your chest.
  14. Pillows – If you’re a side sleeper, it shouldn’t curve up toward your shoulder.
  15. Tighten your abs as having strong core muscles can help protect your back from injury
  16. Sitting at a desk for eight (or more) hours a day can really do harm on your back
  17. Aim for good posture – sit with your back against your chair both feet flat on the floor
  18. Try using a stability ball as your desk chair