Movements That Relieve Knee Pain

Osteoarthritis, inflammatory arthritis, trauma ... are all causes of osteoarthritis, and all are accompanied by the same symptoms: pain, fever, cracking, stiffness and ultimately, disability. Here are some exercises to relieve knee pain and improve their flexibility.

The knees are very demanded on a daily basis and must withstand a load up to 5 to 6 times the weight of our body. As the cartilage deteriorates, the joint becomes difficult to move and exposes itself to knee osteoarthritis (osteoarthritis of the knee), which is one of the most frequent and disabling chronic diseases.

Symptoms of osteoarthritis of the knee

Gonalgia (knee pain) is favored by factors such as age, overweight, cartilage deterioration, inactivity or over-training. Osteoarthritis is characterized by deterioration of the cartilage of the knee joint. The most affected is that between the femur and the tibia or between the patella and the femur.

There are two types of pain: they are mechanical when they are aggravated daily, following a malformation of the knee, or during the effort, the rise or the descent of the stairs, the loading of the knee while sitting or standing, Or kneeling. While inflammatory pain is exacerbated at night, accompanied by fever, swelling of the knee, stiffness at lifting and ultimately, functional impotence.

How to reduce osteoarthritis?

There is no radical cure for osteoarthritis of the knee. Analgesics (paracetamol, ibuprofen) and anti-inflammatory drugs are prescribed to relieve osteoarthritis, combined with local treatments (gel and ointments) and hygiene-food measures.

Other treatments may be infiltrated into the painful joint, including injections of corticosteroids, hyaluronic acid (viscosupplementation) or physiological serum, commonly known as the articular toilet, which makes it possible to unblock the painful articulation of the cartilage microparticles , Microcrystals, enzymes that accumulate in the joint and intensify irritation.

Use of alternative medicine, spa treatments, physiotherapy sessions or the use of medical equipment (orthotics, orthopedic insoles, walking sticks, crutches, thermal compresses) can provide some comfort.

In the most severe cases, various surgical solutions are proposed depending on the severity of the case. From implant placement in replacement of damaged joint surfaces to restorative surgery that will help correct morphological defects.
Light-weight exercises on your joints are the most recommended, including walking and swimming.

In case of persistent pain, it is imperative to consult a doctor. There is nothing to stop you from doing some self-rehabilitation exercises that will strengthen the extensor muscles (quadriceps) and knee flexors (hamstrings).
Important: Sport and rehabilitation exercises should be stopped temporarily during osteoarthritis attacks.

Knee flexion with towel

This exercise with towel makes it possible to reinforce the mobility of the knee by flexion and extension. While sitting on a chair, with your feet on the floor, put a towel under the sole and hold it with both hands. Lift the leg by stretching and flexing the knee in a passive motion. Hold this position for 5 to 10 seconds until you feel the stretch. Repeat 5 times before passing to the other leg.

Calf stretches against a wall

Place yourself 45 cm from a wall, place both hands on the wall. Stretch the right leg in front and the left leg behind you as straight as possible. Lean toward your right knee, locked against the wall, keeping the heel flat on the floor and tip as turned towards the ceiling, the toes well stretched. Hold this position for 10 seconds, repeat 10 to 15 times and then change legs.

Hamstrings

Sitting on a chair, keep your feet flat on the floor. Straighten one leg straight ahead of you, parallel to the ground, for one minute, until you feel the contraction of the quadriceps muscle, bend your leg slightly and then return to the original position. Repeat this exercise 10 times.

Quadriceps stretching

This stretch exercise of the front of the thigh is also beneficial for the quadriceps as for the hips. Knee on one leg and foot on the floor on the other, advance the pelvis, right bust, her

This stretch exercise of the front of the thigh is also beneficial for the quadriceps as for the hips. On one knee on one leg and foot on the floor on the other, move the pelvis forward, right bust, grasp the ankle of the back leg, so that the heel is returned to your backside. Repeat a dozen times, then change legs.



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