Ouch My Knee

TAKE CARE OF YOUR KNEES FOR YOU NEED THEM IN GOOD CONDITION.

Take care of your knees for you need them in good condition to take you around. Osteoarthritis of the knee joint is caused by wear and tear. The main predisposing factors are previous fracture, internal derangements such as a loose body or torn cartilage, damaged articular surface, obesity and poor posture.

In pathology (the science dealing with the cause and effects of diseases), the articular cartilage slowly wears away until the underlying bone is exposed. The onset is very gradual with pain creeping upon the knees with the years, and movements becoming restricted.

There are simple exercises to slow down the rate of deterioration. Very often, pain in early osteoarthritis can easily be abolished with this small simple routine of exercises. It is necessary to be aware of our posture and gait at all times. Standing tall and walking with a good heel-toe pattern is essential to prevent unnecessary wear and tear. Closed shoes and strapped up sandals help to maintain a correct gait. Ladies, though you may feel ‘chic’, remember that you are courting high risk by wearing high-heeled stilettos. Not only the knee joints, but also the hip, backbone and feet are at a great mechanical disadvantage.

Simple exercises that are recommended to strengthen the muscles and ligaments are listed here. Start new exercises slowly, then gradually increase repetitions.

EXERCISES

ISOMETRIC QUADRICEPS EXERCISES

• Lying down, place a rolled towel under the knee. Press knee on it so you can feel a tightening of all your muscles on the anterior aspect of the thigh. When in pain, this exercise should be done every 3-4 hours for a month. (2 sets of 10 repetitions)
• Lying on the side, straight leg lifts (2 sets of 10 repetitions)
• Attach a 1 kg weight to the ankle. Lie on your stomach, bend legs toward the buttocks. Lower it slowly to strengthen muscle. (2 sets of 10 repetitions)
• While sitting on a chair, with weights still wrapped around ankle, raise your leg straight at the knee. (2 sets of 10 repetitions. Increase to 2 sets of 20 over a gradual period)
• While lying down on your back with knees bent, lift buttocks to strengthen the hip muscles. (2 sets of 10 repetitions)

CALF EXERCISES

• Stand on your toes, then on your heels, and repeat 10 times. (2 sets)

If all of these are done 4-5 times a week, your knees can last you a lifetime. So go for it!

– Susana Verghese

Susana Verghese is a popular practising Physiotherapist. She is a Gold Medallist from CMC Vellore.