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Sector 24, Gurugram 122002

Jul 20, 2022

Knee pain exercises : Most important exercises for knee osteoarthritis and pain by Dr Manu Bora

Dr. Manu Bora, an orthopedic surgeon and sports injury specialist, treats a lot of his patients just by exercise. Most people take a lot of painkillers to suppress common body pains like knee pain. If you also have pain in the knees because of osteoarthritis, injury, or old age- exercises recommended by Dr. Manu Bora can help you get rid of it without any medication or operation.

The exercises suggested by doctor Manu Bora can be done at home without the help of any equipment or any personal training. You can take help of videos uploaded by Dr. Manu Bora on his YouTube channel to know exactly how they are done

  1. Static quadriceps
  • lay down flat on the floor keeping a cushion or any support under your knee
  • push the foot in the forward direction and the knee in the downward direction simultaneously
  • hold the position for 10 seconds
  • repeat with the other leg
  • repeat these positions for 3 sets of 15 repetitions each
  1. Static hamstring:
  • In the same position as before, push the foot forward and heel in the downward direction at the same time
  • Hold the position for 10 seconds
  • Repeat with the other leg
  • Repeat this for 3 sets of 15 repetitions each
  1. Quadriceps extensions:
  • Sit on a chair in a comfortable position and stretch your leg forward
  • Push the food forward while pulling the toes back
  • Hold the position for 15 seconds
  • Repeat with the other leg
  • Repeat this for 3 sets of 15 repetitions each
  1. VMO exercise:
  • Sit on a chair in a comfortable position with your knees slightly apart
  • Hold a ball between the knees and squeeze the ball with them
  • Hold the position for 15 seconds
  • Repeat 15 times and do 3 such sets

 

  1. Lunges with support
  • Use any two stable points for support and stand between them
  • Use both your hand to take support, outstretch one of your legs and lean in forward for a lunge
  • Repeat with the other leg
  • Repeat this for 3 sets of 15 repetitions each
  1. Side leg raise
  • Lay on your side on the floor with your legs- one on top of the other
  • Raise one leg while keeping it absolutely straight
  • Keeping your leg raised sidewise, hold the position for 15 seconds
  • Repeat with the other leg
  • Repeat this for 3 sets of 15 repetitions each
    Leg raise with abduction
  • Lay flat on your back on the floor
  • Raise one of your legs keeping the toes stretched
  • move the toes sideways slightly while keeping them raised
  • Hold both the positions for 5 seconds
  • Bring the leg back to the initial position, that is, on the floor
  • Repeat with the other leg
  • Repeat this for 3 sets of 15 repetitions each

All these exercises are ideal for beginners who are experiencing knee pains. doing these exercises will not only rid you of knee pains but will also strengthen the muscles so that there are fewer chances of pains and injuries in the future.

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