Knee is considered as one of the largest joints in body and it is mostly injured as well. As a very simple hinge, the joint permits flexion and extension, this has the complex structure of cartilage, bones and ligaments and also tendons as well. Sports that require quick starts and stops, and twisting movements on a planted foot are the knee’s worst enemies. Physiotherapy helps people in treating the knee in a proper way.
Straight Leg Raise
Lying on your back, keep one knee bent with the foot flat on the floor. Tighten the knee of the straight leg and lift it to the height of your bent knee. You will feel your quads and hip flexors working! Keep your pelvis still by engaging your abs. Perform 2 sets of 10 reps for this exercise. Additionally, incorporate lower ab exercises into your routine to strengthen your core and support knee health. Activities such as leg raises or reverse crunches can effectively target the lower abdominal muscles, contributing to a comprehensive approach for knee pain treatment in physiotherapy in Delhi.
Bridge
Lying on your back with both knees bent, feet hip bone distance apart. You will have to squeeze your gluts and lift your hips as high as you can. Then, the expert asks to lift your toes off the floor and put weight into your heels. It will enhance the work on your hamstrings and gluts. Then, try to lower the hips down just to tap before lifting again. Perform 2 sets of 10 reps properly.
Ball/Wall Squats
Wall squat is considered as the most effective knee pain treatment. You will have to place the stability ball between the wall and a back. Then, you will have to step forward the couple of feet and keeping your feet hip bone distance apart. Bend at your knees and feet to bring your thighs almost parallel to the floor. Then, keep your back straight and your knees lined up over, not in front of, your ankles. Squeeze your gluts to straighten back up to your start position. This targets your quads and gluts!
Step Ups
You will have to start along with the 6 inch step and then increase the height using a sturdy box, no higher than the height of your knee. Begin along with both feet on the box. Try to keep your pelvis level, step back with one foot to tap your toe on the floor and then you will have to step back up fully straightening the leg on the step. Try to simply focus on keeping your knee tracking over your second toe. This is one of the excellent exercises for that vastus medialis muscle for patellar stability. Perform 15-20 step ups, and then switch legs. This is the best knee pain treatment.
Lateral Walks
Try to tie the theraband around your ankles. Squat down slightly, put weight toward your heels and keep your knees over ankles. You will have to step to the side by simply focusing on the outer hip. Try to keep constant tension in the band. Take 10 steps to the right, and then switch to the left. Perform 2 sets.
If you do not have much idea regarding the exercises, you will have to ensure that you choose the best medical expert and process of physiotherapy in delhi.
