Please suggest some best exercise and remedies for knee pain in ankylosing spondylitis.
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? Avoid sitting Cross legged. ? Avoid Squatting- ? Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. ? Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. ? Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. ? Sports Taping- stretch the tape from both ends and apply on the affected area ? Contrast Fomentation (Hot and Cold).
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Exercises for AS may be done at home or in a gym, or in a group or individual physical therapy program. The activities below may be incorporated into your AS exercise program, but your doctor or physical therapist?s specific recommendations should be followed first and foremost. Breathing exercises These movements may not cause a sweat, but they are invaluable at maintaining flexibility in your rib joints to keep you breathing easy. Breathing exercises are a great way to begin and end your workout. One example of a breathing exercise is below: Take a deep breath, filling your chest with as much air as possible Hold the breath for three seconds Slowly exhale through your mouth If you do yoga or tai chi, those exercises also focus your attention on deep breathing. Flexibility exercises Speaking of yoga and tai chi, they are among the top exercise programs to improve spinal flexibility. These activities use isometric training?that is, you strengthen muscles while holding a position rather than moving between different positions?to increase range of motion. Flexibility exercises gently stretch and extend your spine, keeping joints flexible and warding off stiffness. Strengthening exercises Strengthening exercises cannot be overvalued to spinal health. Strong back muscles support your posture, which is important for anyone with AS. Also, keeping your spinal muscles strong allows them to support your joints. You don?t have to lift heavy weights to effectively strengthen your back muscles?light hand weights and resistance training using your own body weight (eg, yoga) are effective. Cardiovascular exercises Low-impact cardiovascular exercises, such as walking or cycling, are great for joint health. But few exercises are as widely recommended for AS as aquatic activities, such as swimming or water aerobics. Water offers an anti-gravity environment that is easy on your joints, and the pool provides gentle resistance to help you comfortably build cardiovascular health.
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