Better Exercises To Manage Knee Pain www.bodhizone.com
It is so common nowadays that all age groups are affected by the knee pain. • The cause of knee pain may vary differently for age, gender and the level of physical activity etc. • Knee pain is a common complaint but demands a proper diagnosis and full physical exam to understand the true reason for pain. • Knee pain may be caused by many reasons. Arthritis is one of the most common causes but ligament, cartilage, growing pains, and mechanical dysfunction can also ensue.
Usually, growing pains from Osgood Schlatter’s disease happens in the young while arthritis is seen in older populations and ligament, cartilage and mechanical dysfunction is seen in middle age. • Obesity and improper foot wear can overload the knee joint lading to some of the injuries mentioned above. • At Bodhizone we say, “do you have a knee problem or does the knee problem have you?”.
If your knee pain affects your daily activity, then it’s time to consult a physical therapist help you to manage pain and improve your strength, flexibility and figure out the common denominator for this injury. • Whatever the cause, exercise, maintaining a healthy weight and proper body mechanics can reduce pain and symptoms of knee pain. • Below are few common stretches one can practice to relieve the stress of knee pain.
Exercise #1Ease the tension in the knee joints by stretching your quadriceps
Stand in the front of your stairs or before a wooden step with toes hip-wide apart. • Step onto the stair together with your right foot, followed by your left foot. • Step down in reverse: Your left foot reaches the floor first, then the right foot. • Repeat for approximately 30 seconds then rest for few seconds and repeat it. • For balance, use a railing. • This exercise strengthens your legs and makes it easier for you to do an everyday activity like climb stairs.
Stand with your feet at about shoulder width apart. • Stretch your hands out in the front of you and slowly bend your knees until you’re in a half-sitting position. • Keep your lower back straight and chest lifted — don’t lean forward. • Hold the position for five seconds, then slowly stand back up. • Do 10 repetitions, and slowly increase the counts. • This workout strengthens the muscle mass inside the front and back of your thighs.
Why not set up an appointment with us, at Bodhizone we will work with you and together go through many exercises and variations to improve your knees performance. Call (212) 529 5700 More check out - https://www.bodhizone.com/knee-pain
Bodhizone Physical Therapywellness center GRAMERCY 110 East 23rd Street 3rd Floor New York, NY 10010 CALL 212-529-5700 www.bodhizone.com