Hello people,
Joints are our jewels, they shouldn't lose the shine. They need to be properly taken care of to avoid any problems especially injuries, further leading to arthritis etc
Diet plays a crucial role in maintaining the calcium levels in body and protein to repair the damaged tissues.so does rest when there is inflammation in these areas, swelling and tissue scaring etc it calls for not only rest but therapy to fix the problem before it deteriorates.
BASIC EXERCISES:
1. QUAD FLEX WITH ROLLED TOWEL OR MAT:
Lying down on your back in relaxed position, keep one leg folded and other straight. the straight leg, under the knee, will have a rolled mat/towel underneath for height and support. you could either move the mat while pulling your ball of the foot and pushing your heel down while straightening the knee as much as you can and getting the quads into action. while pulling and straightening you need to inhale and get your breathing into work and exhaling while relaxing.
REPS: up-to 20 , hold for 2 seconds every rep
2. STRAIGHT LYING DOWN LEG RAISE 45 DEGREE:
Lying down on back, other knee folded for support. Inhaling bring the straight leg up to a point of 45 degree and hold it there. Basic formula is the same pull the ball of the foot and push the heel down thus bring the maximum range of motion in knee and quads automatically coming in action. Exhaling and relaxing and keeping the leg down.
REPS : up-to 20 , every rep hold for 2 seconds
3. LEG EXTENSION WHILE SITTING:
Sitting on chair straight without any back support. keeping the back very straight inhaling and straightening the knee to a maximum range of motion where the quads take full load and at the same time heel is pushed out and ball of the foot pulled towards yourself. holding and then exhaling and relaxing and keeping the leg down and changing the leg.
REPS: up-to 20 , hold for 2 seconds every rep
If you unable to walk because of severe pin pain in knee or having swelling, always refer a doctor first and get your self checked.
Joints are our jewels, they shouldn't lose the shine. They need to be properly taken care of to avoid any problems especially injuries, further leading to arthritis etc
Diet plays a crucial role in maintaining the calcium levels in body and protein to repair the damaged tissues.so does rest when there is inflammation in these areas, swelling and tissue scaring etc it calls for not only rest but therapy to fix the problem before it deteriorates.
BASIC EXERCISES:
1. QUAD FLEX WITH ROLLED TOWEL OR MAT:
REPS: up-to 20 , hold for 2 seconds every rep
2. STRAIGHT LYING DOWN LEG RAISE 45 DEGREE:
REPS : up-to 20 , every rep hold for 2 seconds
3. LEG EXTENSION WHILE SITTING:
REPS: up-to 20 , hold for 2 seconds every rep
If you unable to walk because of severe pin pain in knee or having swelling, always refer a doctor first and get your self checked.
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