The knee problem is a very common problem prevalent among both old and young. Being active is the best solution or treatment for joints include body rest. But chances of injuries are always there, and knees are most vulnerable to injuries.
Common knee problems
Some most common knee problems are meniscus tears, sprained ligaments, runner’s knee, and tendinitis. If you have a knee injury in the past that was not well treated, it may flare up causing pain now and then.
Obviously, knee injury hurts and causes pain. But the type of pain varies from person to person. People have pain when they straighten or bend their knees, swelling in knees, the problem with the movement of knees and trouble in bearing weight on the knees.
Expedite the recovery
The knee pain treatment exercises depend on the type of specific injury type. Mild to moderate injuries often cured of their own. And the healing of such injuries can be expedited by giving proper rest to your knees, elevating or compressing your knees, taking anti-inflammatory or ice on your knees, and by stretching and strengthening exercises for knees. But there are people with knee pain who need more help to cure their pain.
Understand the cause before treatment begin
So before starting knee injury treatment exercises, it becomes imperative to understand the cause and the reason for the injury or pain. You are at greater risk of having knee problem or pain if overusing your knees or overweight. You are also exposed to knee pain if you have a history of arthritis. Apart from these, there are other medical conditions like lupus, gout, osteoarthritis and rheumatoid arthritis which also causes knee pain.
Knee pain is avoidable, physiotherapy and regular exercise can help you in a great way to overcome the knee pain and are as effective as surgery. Knee injury treatment exercises focus on stretching and strengthening the knee muscles and prevent knee pain and its causes.
Knee pain treatment exercises involve.
► Stretch the muscles that support knees: – Long hours sitting causes muscle atrophy, and the hamstring and inner thigh muscles overwork, to compensate for the weak butt muscles and causes a compressive force on the joints of the knees. And by stretching out these support muscles, the chances of their being tight and causing muscle imbalance can be mitigated.
► Tone the core: – Abdominal weakness may cause the pelvis to tilt forward, causing excessive low back curvature and shifting the leg bones inward. So it is imperative to strengthen the abdominal muscles, and there are so many ways to do so apart from crunches, that can be learned during the sessions of rehab knee exercises.
► Maintaining a healthy body weight: – If you are overweight, the chances of knee injury and pain increases many folds. Fat decreases the strength of muscles, and excess body weight causes strain to joint pains.
Before you begin the rehab knee exercise, you should warm up the tissues of leg and knee. If possible walk for 3 to 5 minutes, it is one of the best warm-up exercises. Knee pain is curable, all you need to consult with a therapist for a better exercise plan for treatment as well as rehabilitation.