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Easy Exercises for Knee Joint Physiotherapy 

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The Health Benefits That Pilates Training Provides

Arthritis strikes millions of people worldwide. The most common kinds are osteoarthritis (OA) and rheumatoid arthritis (RA), which often lead to knee pain, making knee joint physiotherapy necessary. 

Exercising an arthritic knee may seem illogical, but daily exercise can actually reduce and even ease arthritis pain and its symptoms, including stiffness and swelling.

Several reasons to exercise with knee arthritis are:

  • It maintains the joint’s full range of motion.
  • It reinforces the muscles that support the joint.
  • Strong muscles can absorb joint shocks better.

Knee joint physiotherapy does not have to be challenging to be beneficial. Gentle and low-impact exercises are best for knee arthritis. They lessen stress on the joints as they improve their flexibility and strength. 

Exercising at Home or Work


The best knee exercises are the ones you can do at home or during a break at work because they give you instant relief without going to the physio clinic. These exercises are easy, effective, and convenient and do not need any special gear. 

Do them gently and steadily increase the number of repetitions as your muscles get more powerful. Afterward, do a few gentle stretching exercises to prevent your muscles from cramping. Consider exercising your knees every alternate day to give sore muscles a rest. Following are some of the knee joint physiotherapy exercises that you can do at home:

Leg Raise while Lying 

  1. Lie flat on your back with your arms at your sides and toes up.
  2. Keep your leg straight as you tighten your leg muscles, and slowly lift one leg several inches.
  3. Contract your stomach muscles to push your lower back down.
  4. Hold this position and count to 5, then lower your leg slowly. 
  5. Repeat this 5 to 6 times, then switch to the other leg.

It is better that you start with one set of four for each leg. This exercise strengthens the quadriceps, the large muscles on the fronts of your thighs that connect to your knee joints. It is why this exercise works well to ease knee pain. 

Hamstring Stretch while Lying 

  1. Lie on the floor or bed and bent both your legs.
  2. Slowly lift one leg in a bent position, and bring your knee back toward your chest.
  3. Now, link your hands behind your thigh and straighten your leg. Make sure that your hands are at the back of your thigh, not your knee.
  4. Pull your straight leg back toward your head till you can feel the stretch.
  5. Hold this position for 30 to 60 seconds, gently bend your knee and lower your leg back to the floor.

You should perform the stretch one time on each leg. This exercise is effective because it stretches and strengthens your hamstrings, easing the pain. 

Half Squat 

  1. Stand with your feet apart at the distance of your shoulders and stretch your arms out in front of you.
  2. Gradually bend your knees until you are in a half-sitting position. If necessary, hold on to a chair for balance.
  3. Keep your back straight and chest lifted. Make sure you are not leaning forward.
  4. Keep your feet flat on the floor, then hold the position for 5 seconds. Afterward, slowly stand back up.

You will not feel any pain performing this exercise. Repeat this 10 times and gradually work up to 3 sets of 10. It is an effective exercise as it strengthens the muscles on the fronts and backs of your thighs, along with the gluteus.

One-Leg Dip

  1. Stand between two chairs and hold them for balance.
  2. Lift one leg at 12 inches and hold it in front of you.
  3. Keeping your back straight, bend the other leg and lower your body a few inches as if you were about to sit on a chair. Remember not to cross the lifted leg in front of the bent leg.
  4. Hold this position for 5 seconds and straighten back up.
  5. Repeat and switch legs.

You should start with one set of 4 leg dips, then gradually work your way to 3 sets. It is an effective exercise for strengthening the muscles on the fronts and backs of your thighs, as well as your buttocks.

Leg Stretch

  1. Sit on the floor with both legs straight. Support yourself with your hands on either side of your hips, keeping your back straight.
  2. Gradually bend one knee until it feels stretched, but not until it becomes painful.
  3. Hold this position for 5 seconds, then slowly straighten your leg out as far as possible, again holding for another 5 seconds.

Repeat and switch legs when one leg becomes tired. It would be more effective if you repeated it 10 times. It will strengthen the quadriceps.

Before and After Exercise


Always remember to put a moist-heat pack on your arthritic knee for 20 minutes before exercising. It is because heat is soothing, and it also brings blood to the surface. This results in the decrease of stiffness and sometimes relieves pain.

You can also take prescribed pain medications 45 minutes before your physiotherapy to help control the pain. Put an ice pack on the sore knee for 10 to 15 minutes after you are done to help bring down any swelling. To consult the best Physiotherapist in Islamabad visit MARHAM.PK.

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Health

6 Powerful Habits That Will Change Your Life Forever

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One might quickly develop a list of positive characteristics, such as saving money regularly, rising early, and working out regularly. Developing useful routines may be a potent method to stay on track and well-organized while humans work toward their goals. 

Once a beneficial routine has become embedded in our minds, we are considerably more likely to reach our targets without conscious effort. Here are a few good habits you may start doing right now that will improve your life.

Make a Timetable for Your Day

One more crucial addition to this life-altering routine list is planning your day. Knowing your daily objectives can help you stay on task and avoid becoming sidetracked. Planning your day can also help you choose your top priorities, allowing you to spend your time more effectively.

When you have a plan laid out, you’re less likely to feel stressed and weighed down by your obligations, allowing you to get more done. Of course, there are certain things you won’t be able to fit into your schedule, and that’s okay. We want to be prepared, but we want to protect ourselves. Some good practices to include in your day include showing appreciation and making time for relaxation. You may focus on getting things done, but remember to treat yourself kindly. 

Get Out of Bed Early

Make getting up early a daily routine, and aim to get out of bed by 7:00 am on most days. Make it a goal to get up at around the same time every morning. It is counterproductive to boost your efficiency by altering the time you get out of bed each morning. It will be challenging at first, but you should aim to get up early constantly so you can always make the most of each day. You won’t regret it.

Maintain a Healthy Lifestyle

Maintaining a healthy lifestyle can be a manageable adjustment. A healthy lifestyle is often the result of a succession of tiny behaviors and little improvements to your diet that snowball over time. Don’t worry too much about restricting your diet or eliminating certain foods or dietary categories. 

Make an effort to improve the overall quality of your meals by exchanging some of the less nutritious components for greens: While making omelets, use spinach instead of lettuce; when making spaghetti, use kale instead of water; and if feasible, serve salad as a side dish. If you have a problem or addiction and can’t manage it, hearing from an expert will help you handle it. Thanks to modern technology, you can now visit a website like Confidant Health that will help the addiction affect the whole family. Not only do they provide a suboxone clinic lancaster, but they also offer several additional suboxone clinics in the area. They assist everyone who is going through the healing process. You and the people you care about do not have to endure this ordeal alone.

Show Your Gratitude

Gratitude is a strong habit that greatly benefits your life and work, yet it is often disregarded. Positivity and gratitude provide doors to advancement in both personal and professional spheres. Just saying “thank you” might help you become more approachable, appealing, and trustworthy.

The daily practice of thankfulness improves mental health by decreasing negative feelings such as anger, leading to an overall brighter disposition. Gradually, you will feel less vulnerable to traumatic and stressful experiences, with less need to react, allowing you to make more considered choices.

Take Care of One Task at A Time

The ability to multitask, despite the allure it seems to have, will ultimately be our undoing. You deceive yourselves into believing that you are being productive by engaging in several activities simultaneously while not achieving any of your goals. It is one of the more difficult habits to kick, but once you have, you’ll be astonished at how much simpler it is to complete the tasks on a to-do list.

Read

Developing a habit of reading might open up a fascinating realm of information to you. A book can transport you to fantastical realms, help you become the best version of yourself, and provide you with unlimited insight and wisdom. To make this a regular practice, try setting a timer on your phone for 15 minutes before you intend to go to sleep. Turn off the devices and be lost in the magic of a genuine book you can hold.

Take Time to Rest

Even if it is critical to put your family first, this does not imply that you should ignore your personal needs. People who are truly successful and happy are aware of when they need to take a break and when they need to nourish themselves.

It can imply a day at the spa or an all-day shopping excursion. Find tiny pleasures or presents you may offer yourself throughout the day. For example, relish a cup of coffee by smelling it, sipping it gently, and appreciating the warmth between your palms and the steam on your face while you do so. Consider it as though it were a gift instead. Please spend some time concentrating on it and trying to be as aware as possible.

 

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Health

Can Allergies Cause Hearing Loss?

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Allergies are responsible for many things. For some people, allergies cause reactions that are weird and strange. Allergies are caused by introducing foreign substances to the immune system and account for all sorts of reactions. Some common allergies include reactions to pollen, bee stings, or food.

But can allergies cause loss of hearing? The answer is yes! Some allergies cause swelling around the ear that may be very harmful to general health. Hearing loss could be due to certain allergic reactions.

Types of Hearing Loss Related to Allergies

The ear is one of the body’s most sensitive parts. Minus hearing, the ear helps to maintain balance as well. The three major parts of the ear can be affected by allergies.

  • The Outer Ear: This is the visible part of the ear. Allergies to dogs, cats, or other pets can trigger allergic reactions around the outer ear and the ear canal. For some people, allergic reactions to certain detergents used for washing their clothes or earrings may put the outer ear in danger, resulting in some form of hearing loss.
  • Middle Ear: The Eustachian tube is located in the middle ear and helps to drain liquids out of the ear. When full, this tube is the perfect place for bacteria to breed. Allergies may cause the middle ear to fill up, leading to a sense of hearing loss and imbalance. It is advisable to run tests to check if the ear is in good shape.
  • The Inner Ear: If you have a history of Meniere’s disease, you are more likely to suffer from hearing loss associated with allergic reactions. The inner ear is always at risk when fluid builds up behind the eardrum. This is often caused by a reaction to certain objects placed into the ear, especially when there is an itch.

Hearing Aids and Allergies

Even when hearing is lost, allergies can cause bigger problems. Allowing the buildup of fluids or substances that cover your hearing aid puts you at great risk. The hearing aid may also be clogged, preventing better performance. It is essential to clean the hearing aid with warm water and clean clothes to remove all foreign substances.

Also, your skin may react to certain materials used to make your hearing aid. You may even experience bouts of headaches or swelling around the ear if the material is dangerous to your immune system. It is advisable to contact your specialist in cases where you feel certain irritation caused by hearing aids.

While hearing loss may be very dangerous, it can be prevented from ever happening. It is advisable to run hearing tests Chelsea to determine if any damages have been caused by allergies. You can also talk to professionals about better care for your ear to prevent further damage. Managing your allergies also helps you to maintain a healthy ear.

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Health

5 Mindless Habits That Will Cause You Back Pain

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It’s estimated that 16% of the Australian population suffers from back pain. In mild cases back pain is annoying, potentially limits your ability to move, and can make it harder to complete everyday tasks. At the other end of the scale, it can be deliberating and prevent you from living a normal independent life. That’s when you’ll need to talk to your doctor for a referral to a specialist spine surgeon. They can guide you through the options and help reduce or eliminate the pain.

While back pain can be caused by a specific incident, such as weight-lifting or an accident, in most cases it is difficult to know what caused the pain. That’s because, in many cases, it is an accumulation of bad habits. Unfortunately, most people don’t realize they are doing things that will cause them back pain.

Here are five of the most common mindless habits that will give you back pain. It should be noted that it’s doing these things repetitively over time that creates the issue.

  1. Poor Posture

You probably remember your parents telling you to stand up straight and not to slouch. At the time it may have been annoying but they were right. Poor posture leads to back problems and pain. You need to keep your back as straight as possible when standing and sitting.

Slouching forward to stare at a computer screen or tilting your neck to look at a phone, will exert pressure on the discs in your back. Over time this becomes painful and can be difficult to undo.

  1. Sitting Without Support

In the modern world, there are significantly more people working in offices. In effect, you’ll be sat in a chair all day and, without thinking about it, you’ll hunch over the screen. This will lead to back problems.

As well as concentrating on posture you should make sure you have an ergonomic chair to give you support. Sit with your back to the back of the chair and your feet flat on the floor. Ideally, the monitor should be at eye level and the keyboard level with your arms when the forearm is parallel to the floor.

  1. Failing To Pause

Everyone is busy and most employees don’t feel like they should take a break during the working day. However, if you are sat at a desk all day, you should stand up at least once every hour. During the five minutes, you’re stood up do some simple chest, neck, and back stretches.

  1. Not Walking

Exercise is essential to boost your overall health and help fend off age-related diseases. However, an increasing number of people are exercising less. It’s simply too easy to avoid exercise by using electric scooters, your car, or simply watching television.

However, your body is designed to move, and not walking around causes the spine to compact and stiffen. This results in back pain. You need to take a brisk 30-minute walk every day to help with back pain and overall health.

  1. The Wrong Pillow

Your pillow supports your head, neck, and back while you sleep. But, there are many different types of pillows. You need to use one that keeps your head parallel to your mattress. It is worth investing in a cervical contour pillow as this offers the right amount of support regardless of what position you sleep in.

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