Exercises for Knee pain due to osteoarthritis of the knee joint
These are simple exercises which you can do at home without need of any equipments to get relief with your knee pain.
- Straight leg raising:
Straight leg raising in sitting: Sit and Keep your back straight in a a chair with legs hanging at the edge. Now straighten one leg out in front of you. Hold it there for 10 seconds and then bring it down to the floor. Repeat it with other leg. Do 10 to 20 times with each leg and twice a day.
Straight leg raising in lying down: You lie down on the mat and bend your both legs at the knee so that your both foot are on the floor. Now lift the leg you want to exercise up to 45 degrees. Hold it there for 10 seconds and then repeat with other leg. Do 10 times with each leg and two times a day.
- Quadriceps sets:
While lie down in bed, keep your legs straight. Now as shown in the picture below put a rolled towel or pillow below your knee and presses the knee into it downwards by tightening the muscles of the front of the thigh.
Hold it there for 10 seconds and then repeat with other leg. Do 10 times with each leg and two times a day.
- Pillow squeeze:
As shown in the picture press a pillow after holding it in between knees. Keep pressing for 20 seconds and then relax for a few seconds. Repeat it for 10 times and do it two times a day.
- Calf stretches:
This can be done in two ways: Standing and sitting
Standing: Lean against a wall and slide one leg back behind you and bend the knee of the front leg. You will feel a little stretch at the back of the leg. Hold for 15-20 seconds and then repeat with other leg. Do it 10 times a day.
Sitting: In sitting position you can stretch your leg muscles by pulling your foot with towel. Hold for 15-20 seconds and then repeat with other leg. Do it 10 times a day.
- Squat: In the standing position holding a chair, keep your feet at shoulder width. Now bend your knees to 30-40 degrees. Hold for 5-10 seconds and then relax by straightening the knees for 2 seconds. Repeat it for 10 times and do it for two times a day.
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मेरा दाए पैर में चोट लगने के कारण टेढ़ा हो गया था जिसकी वजह से मुझे चलने में भी परेशानी हो रही थी. डॉ जितेश ने ऑपरेशन कर के इसे सीधा किया. में बिलकुल ठीक हूँ .
मेरी बेटी के घुटने में इन्फेक्शन होने के कारण वो दर्द की वजह से सो भी नहीं पाती थी. डॉ जितेश ने ऑपरेशन कर के इसे ठीक किया. बहुत धन्यवाद।
I remember that Dr. Jain came out from his clinic to see my mother because my mother was not able walk a single step. He did total knee replacement on both side and now my mother is walking without aid.
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