Most Effective Way to Cure Knee Pain

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Knee pain is a common problem faced by people over the age of 65. Knee pain can make it difficult for a person to carry out his/her daily activities. There are various activities which can cause wear and tear of the knees and lead to instability.

Reasons for knee pain:

Some causes for pain in the knees are:

1. Osteoarthritis

Osteoarthritis (OA) is a degenerative disease that breaks down cartilage, causing the bones in your joints to grind together. If you experience inner knee pain while putting pressure on the joint, such as walking up and down stairs or sitting down in a chair, you may have OA. Because this pressure causes the pain, your symptoms may get more severe with time.

2. Rheumatoid Arthritis

Rheumatoid arthritis (RA) is an autoimmune disease that can also cause inner knee pain. RA causes inflammation in the joints, so people with RA may experience severe inner knee pain in the morning, with symptoms decreasing throughout the day.

3. Knee Contusion

If a person suffers a direct blow to the knee, such as being hit by a blunt object or falling hard on the knee, they could bruise their knee bone. This is also known as a knee contusion. A knee contusion could cause inner knee pain, depending on where you were hit. Other symptoms of knee contusions include:

a. black and blue skin

b. swelling

c. trouble bending the knee

d. stiffness

Physiotherapy exercises for easing knee pain

According to a research, knee pain caused due to an injury can be cured with physiotherapy exercises. These exercises keep the joints from stiffening, but must be done under the supervision of a physiotherapist. Some of the exercises are:

1. Quadriceps Stretch

a. Stand tall and with your right hand, grab your right ankle.

b. Pull the ankle up towards your buttocks, and you should feel a pull in the front of your leg.

c. Hold for at least 30 seconds.

d. Repeat three times.

e. Alternate sides and repeat.  

2. Hamstring Stretch

a. Stand propped up on a step or a staircase.

b. Slightly bend forward from the hips, while keeping your back straight. You should feel a pull in the back of your thigh.

c. Hold this stretch for 30 seconds and repeat three times.

d. Alternate sides and repeat.

3. Kick back exercise

a. Stand up straight and hold onto the back of a chair.

b. While bending your right knee, lift your right foot as far as you can towards your gluts. Hold for three to five seconds.

c. Try doing 10-15 reps twice a day. Be sure to keep your upper body straight.

4. One Leg Stance

a. Stand on your injured leg with the other leg raised in the air for two minutes, twice a day.

b. To make this exercise more challenging, try closing your eyes, or perform this exercise while tossing a ball up in the air, or standing on a pillow or uneven surface.

5. Calm Shell Exercise

a. With your feet together, lie on your side with your hip and knees bent at an approximately 90° angle.

b. Lift your top knee away from your bottom knee as far as possible, while keeping your feet together.

c. Perform this movement in a slow and controlled manner. Repeat 10-15 times.

For more information on health, stay connected with medicalwale.com

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