Arthritis is inflammation of one or more of your joints. Pain, swelling, muscle weakness and stiffness are the most common symptoms of arthritis. Any joint can be affected by the disease, but often knee joint.
Knee arthritis can make it hard to do many everyday activities, such as walking, squatting or climbing stairs. It is a major cause of lost work time and a serious disability.Mostly it afftects adult people w some forms affect children.
Old age people are mostly suffering with this condition. They are having similar features like, inability to stand from floor, inability to bend their knees fully, unable to do stand up from squatting position and in severe condition they can't do squat too etc.
The main goal of treatment with knee OA in most cases is to reduce pain and improve the physical functioning. The summary as mentioned above is consisted of numerous treatments , they are divided into medical and physiotherapy management.
Physiotherapy management which includes, hydrotherapy, manual therapy, massage, hot therapy, electro therapy and ultrasound etc. To manage your disability and get mobility with OA knee, have to take physiotherapy treatment to reduce symptoms and strengthening and stretching exercises to get mobility further more.
Special tips to overcome
This post is dedicated to over than 70 percent of old population including my lovable amma (mother). Here we are going to discuss about how to overcome from the Osteoarthritis.
Stay active. Many studies show that is one of the best ways to improve your quality of life. Exercise boosts your energy. Try resistance training to build stronger muscles. Your muscles protect and support joints affected by arthritis . Go for aerobic workouts to burn calories, which will help you lose weight. Maintaining weight relieves stress on painful joints
Eat a balanced diet. Studies show that a variety of minerals may help ease arthritis symptoms. Vitamin C rich Foods may help. Omega-3 fatty acids, found in fish liver oil and whole grains, low-fat dairy, fish, and lean meats such as turkey and pork tenderloin. Also, choose nuts and avocados, and healthy oils, including olive and canola oil.
Lose weight. obesity puts undue strain on weight-bearing joints such as your knees, spine, hips, ankles , and feet.
Rest well. A good night time sleep will help you cope with the pain and stress of arthritis.
Use hot or cold packs. They help to increased bloodflow which helps to reduce pain and stiffness.
Keep pain under control. Some of medications can help ease arthritis pain under your physician guidance. Because if You are having more pains , you can not do you routine activities.
Try splints, braces, and other aids. Devices that support painful joints, such as splints, braces, and canes can help ease your discomfort and prevent injury.
Stay positive. It helps to overcome from stress due pain over the knee.
Home exercises :
We know lot and lot of peoples lose their hope and struggling in their life because of Knee arthritis (more than 70% of population). It gives depression obviously. sometimes leads to diabetes and heart problems due to lack of physical activity .
Hereby I am going to tell some small exercises to overcome knee pain easily.
1. Quadriceps stretch:
2. Mild calf stretch:This gentle calf stretch increases flexibility in your leg muscles and knee joints. Bring your right foot a few feet in front of your left foot. Bend your right leg, Make sure your knee doesn't go past to your toes. Keeping your left leg straight, press your left heel towards the ground to stretch calf of your back leg. Hold it for 30 seconds , 3 repetitions, three times in a day.
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3.The seated leg raise exercise, helps strengthen muscles around your knees. Patient sit on a chair with both legs bend at 90 degree. Ask him slowly raise your right leg so that it's parallel to the floor, keeing your left foot on the ground. Hold it for 30 seconds, then slowly bring the right foot back on the floor, and repeat on left leg. Do 10 repetitions, two times daily
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4.Step-ups strengthen your legs, making it easier for you to do everyday things like climb stairs. You'll need an exercise step, or use a bottom stair in your house. Then you stand in front of the chair with feet hip width apart. Then step onto the chair with your right foot, then with your left foot. After that you step down in reverse: Your left foot reaches the ground first, then the right foot. Afterwards go at your own pace for about 30 seconds at a time. Repeat this 10 times and twice a day.
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· 5. This stretch helps to alleviate hamstring tightness. You have to sit on the floor withount bending your legs . Then try to reach your leg by use of your hands, in this position you have to hold it for 30 seconds. Repeat 3 times, and three times in a day.
· 6. Straight leg raising in lying and sitting position: hold it for 10 seconds, Repeat 10 times . Three times in a day. Then Aerobic activities like walking and swimming.
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