Knee Pain Exercise and Info

KNEE PAIN
Knee joint is particularly vulnerable to

damage and pain because it takes the
full weight of your body and any extra
force when you run or jump. You're
more likely to experience knee pain as
you get older. People who are
overweight or do lots of sports have a
higher risk of damaging their knees.
Knee pain is most commonly caused by Osteoarthritis (OA),
which causes damage to the protective surface of the knee
bone and mild swelling of the tissues in and around the joint.
It is a progressive disease that slowly wears away joint
cartilage.
How do I know what is causing

my Knee Pain? Q&
Verify whether the pain you're experiencing is
due to a sudden injury, an overuse injury, or by an
A
underlying condition, such as arthritis.
In older people, recurrent pain and stiffness in both knees is
likely to be caused by osteoarthritis, the most common type of
arthritis. Arthritic knee is usually characterized by following:
The pain will often get worse after Symptoms of knee
moving your knees and improve injury can include pain,
with rest. swelling, and stiffness.
Knees may occasionally become Wait for a few days to
locked or feel as though they're see if the pain
going to give way. dissipates on its own.
In some cases, a painful fluid-
filled swelling may develop at the If the pain still persists,
back of the knee. see a qualified
Sometimes, OA can affect younger Physiotherapist or a
people, especially those who are doctor to identify the
overweight or have had serious cause and treatment
injuries to the knee in the past. for your pain.
5
MINUTE EXERCISES
Use these stretches from ReLiva
physiotherapists and Knee Care experts to
relieve Arthritic knee pain and improve the
knee joint flexibility.
When starting out, go gently to get used to
the movements and work out how far you
can go into each position without feeling
pain. Aim to do this routine at least once a
day if the pain allows. You can complement
this routine with walking and water-based
activities. Progress gradually to exercise
upto 2 times a day for maximum benefit.
[ You are advised to seek medical advice before

starting these exercises and to stop immediately if
[
you feel an aggravated pain.
10 xx10
10
COUNT STATIC
10 STATIC QUADRICEPS
BACK
COUNT
Starting Position: Lie down or
sit with legs stretched out on a
firm surface and keep a towel
roll under your knee
1. Tighten the thigh muscles,
push the back of knee
downward
Dosage: 10 Counts hold x 10 2. Press the knee on the towel
Repetitions x 2 sets, daily roll and hold it for 10 counts
3. Relax and repeat the same 10
times for each knee
20xx 10
3
10
COUNT STATIC HAMSTRING
CAT AND CAMEL
COUNT
Starting Position: Lie down or
sit with legs stretched out on a
firm surface and keep a towel
roll under your heel
1. Press the heel down on the
towel
Dosage: 10 Counts hold x 10 2. Hold it for 10 counts and
Repetitions x 2 sets, daily repeat the same for 10 times
for each leg
SITTING PLANTAR FASCIA STRETCH
www.reliva.in 2
20 x3
x 10
COUNT DYNAMIC
QUADRICEPSQUADRICEPS
STRETCH
Starting Position: Sit down on a chair

with feet firmly on the floor.
1. Straighten your knee and

return back to starting position
2. Repeat the same 10 times for
each knee
Dosage: 10 Repetitions x 2 sets,
daily
20 x3
x 10
COUNT DYNAMIC HAMSTRING CURLS
ILIOPSOAS STRETCH
Starting Position: Lie on your stomach

on a firm surface
1. Bend the knee to 90 degrees

as shown in figure
2. Make it straight again. Repeat
it 10 times
Dosage: 10 repetitions x 2 sets, 3. Do the same with other leg
daily
x 10 HEEL SLIDE
Starting Position: Lie down or sit with

your legs stretched forward on a firm
surface as shown in figure
1. Bend your knee with heels on

the bed/mat/ firm surface and
slide it as you bend your knee
2. Straighten it to reach the
starting position
Dosage: 10 Repetitions x 2 3. Repeat it 10 times
sets, daily 4. Do the same with the other leg
www.reliva.in 3
SELF-HELP TIPS Knee Pain
Do’s
Stay as active as possible; rest does not necessarily
speed up recovery
Physical exercises and adjustments in lifestyle can
help improve your quality of life while healing takes
place
Wear low heeled, well fitted shoes for support
Consult a Physiotherapist for proper guidance and
treatment
Lose /manage your weight. Any loss of weight will
relieve your knees further
Include low impact aerobic exercises like walking,
cycling, swimming to improve your mood and reduce
weight
Use a walking aid if prescribed. It really offloads your
knees
Avoid using stairs. Try to use lifts /elevators instead
Don’ts
Do not squat
Do not use Indian Toilet. Use Toilet chair or WC
instead
Do not sit in crossed knee positions
Do not indulge in prolonged activities that include
kneeling eg. gardening etc
Do not smoke. Smoking causes stress on connective
tissue leading to more joint problems
Do not rest too much. Regular activity keeps the
joints supple
Physiotherapy at Clinic | Hospital | Home | Online Physiotherapy
To book an appointment
Click to follow
@reliva_physio www.reliva.in
992099 1584 @RelivaPhysio
/relivaphysiotherapy
The Physiotherapy Specialist | 10 Cities | 42 Clinics

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KNEE PAIN

Knee joint is particularly vulnerable to

How do I know what is causing

[ You are advised to seek medical advice before

Starting Position: Sit down on a chair

1. Straighten your knee and

Starting Position: Lie on your stomach

1. Bend the knee to 90 degrees

Starting Position: Lie down or sit with

1. Bend your knee with heels on

Physiotherapy at Clinic | Hospital | Home | Online Physiotherapy

The Physiotherapy Specialist | 10 Cities | 42 Clinics

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