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Knee Osteoarthritis

Written and reviewed by
Dr.Rajesh Pal 87% (80ratings)
BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon  •  21years experience
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Hello, I am Dr Rajesh Pal. I am Physiotherapist and have 17 years of clinical experience. I had been graduated from Utkal University and have specialisation in Orthopaedics. Today I am going to talk about the very common problem in Indian context of a middle age person. Specially females are more affected than male. This is known as Knee Osteoarthritis.

As we have a tradition of siting on the floor and by virtue of our eating process, we usually have large belly. So, this is a bigger problem with respect to time nowadays specially in females beause of stading in kitchen in the urban areas. So, we are going to talk about what it is? How we are going to prevent? What are the treatment options for it?

This is a problem of ageing, this is not a disease. As we age, there are certain changes happens in the body. Likewise, the bone also changes as knee is the weight bearing area and we have a habit of sitting and getting up from the floor. So, the knee joints, the cartilage develop some inflammation which is known as Knee Osteoarthritis.

What are the causes?

Causes are;

  • Poor thigh muscles
  • Heavy weight
  • Floor sitting
  • Genetic predisposition

We can not do for Genetic disposition but we can certainly take care of our knees in respect of strength of the thigh muscles, mobility of the knee joint and strength of the bone.

So, I am going to demonstrate very simple 3-4 exercises which has to be done on day to day basis to prevent this condition.

First Exercise-

Sit on the yoga mat, keep the leg straight and simply try to tighten the thigh muscles. Hold the tightening of muscles for 10-15 seconds and then relax. Do 20 repitions of each leg in the similar way.

Second Exercise- 

Lie down on the yoga mat. Pull your leg up till 20-30 degrees and hold it for 10-15 seconds and then relax. Repeat the same 20 times and do it with both legs.

Third Exercise-

I am here using a roll but you can also use a pillow. Put your leg over the roll and tighten your thigh muscle and pull the feet toward yourself. Hold this position for 10 seconds and then relax. Do 20 repetitions for each leg.

Fourth Exercise-

Lie down on the floor side ways. Broaden your legs, that is open your knees and bring it down. Laternal part of the thigh muscles gets activated which take care of the weight bearing condition of the bone.

Fifth Exercise-

Some exercises are closed Kinetic Chain Exercises which can be done with the help of the ball as I am showing. In this, stand straight facing the back towards the wall and keep the ball in between your back and teh wall. Move down in such a way so that your body makes 90 degree with the supoort of the ball at the back as shown. Repeat 20 times.

The person who is doing the above mentioned 5 exercises in a day will be more in the condition to prevent this knee arthritis. But as we know that this condition is progressive and gradually it becomes worst.

  • Maintain your weight.
  • Do the exercises
  • Keep the mobility of the knee joint
  • Avoid sitting on the floors.

If you want to consult me, you can book an appointment through Lybrate.

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