Knee pain has become very evident nowadays due to the lifestyles that we have. Common population affected with the knee pain is middle and old age population which needs to be addressed at right time with some preventive exercise program. The most common cause of knee pain in old age is osteoarthritis. Osteoarthritis is an age related condition where space between the joint decreases due to the destruction of articular cartilage, affects muscles and limits activities of daily living. Many researches have been done to delay the process of degeneration and lifestyle modification, dietary changes and activity modification are found to be beneficial for the patients with knee pain.
The purpose of this blog is to help the elderly to know what they can do to prevent their knee pain by doing preventive exercises, lifestyle modification such as dietary activity changes.
CAUSATIVE FACTORS
Knee pain be due to osteoarthritis
Knee pain can be due to weakness in and around the hip, knee and ankle muscles
A history of any deformity in foot
Obesity can cause the early degenerative changes
COMMON SYMPTOMS
Pain on stair climbing, walking, standing
Stiffness in knee joint
Restricted / reduced movement in knee joint
Limping due to pain
PREVENTIVE EXERCISES
Ankle toe movements
Instruction; lie down on your back and move the ankle up and downward (Both foot)
Repeat this 10 reps of two sets.
Knee to chest
Instruction; lie down on your back with one leg bent and other straight
Now bring bent knee towards your chest and hold for 5-10 count.
Repeat both legs and perform 10 repetitions
Prone knee bending
Instruction; lie down on your tummy and bend knee in pain free range (one at a time)
Repeat this 10 reps of one set.
Side leg raise
Instruction; lie down on your side (right/left)
Bend the bottom leg to 90 degrees and lift your leg in sideways direction
Repeat both legs and perform 10 repetitions
Progression; hold for 5-10 count
Stretch of calf muscle
Instruction; Stand near to the wall and place a stepper
Keep your toes on the stepper and touch the heel down
Hold this position for 5-10 count and do 5-10 repetitions
Hamstring stretch
Instruction; lie down on your back and use a towel/ yoga strap under the foot
While keeping the knee straight, try to lift the leg straight till you feel stretch in back of your thigh.
Hold this for 5-10 count and do 10 sets both side.
Strengthening of knee muscle
Instruction; lie down on your back and use a towel/ ball under your knee (one at a time)
Press the knee down and hold for 5-10 count, repeat 10 times each side.
Strengthening of inner knee muscle
Instruction; lie down on your back and use a ball or bolster under your knee (one at a time)
Now lift the ankle in upward direction by keeping the knee on the ball/bolster and hold for 5-10 count, repeat 10 times each side. (Image 1; starting position image 2; end position)
Straight leg raise in high sitting
Instruction; Sit on a bed/chair and lift your leg
Hold this movement for 5-10 count and do 10 times (one at a time)
Cycling
Instruction; Do static cycling 15-20 minutes
Start with low resistance and gradually increase the resistance
Note: for cycling your knee range of motion should be at least 80-90 degrees.
Dietary: magnesium rich diet such as watermelon, avocado, bananas, almonds are beneficial
Focus on consumption of green juices; spinach, carrot, ginger mixed. It helps in maintain the normal ph. level in your body and has anti-inflammatory properties.
Reduction in weight is extremely important in order to reduce the weight on the joints. Daily walk i.e 10000 steps in a day is helpful to maintain the physical activity.
Anjum Fatima (SR. Physiotherapist)
Orthocure clinics, Gurgaon.
