Nowadays we all have at least one member of our family who suffers from knee and joints pain. And with the changing lifestyle, the prevalence of knee problems has increased, regardless of age or gender. It doesn’t matter if you are experiencing knee pain or not, or if you have reached a certain age where you must take extra care of your joints and muscles, keeping your joints healthy and strong is important since it helps you balance your body and maintain a correct posture. At Saishree Hospital, the best orthopedic hospital in Pune, our doctors have always emphasized on taking care of your knees by indulging in some sort of exercise, to keep your knees up and running. Below are few simple exercise routines that you can follow:
1. Walking:
Yes it is the simplest and the most effective routine, particularly for aging knees. Walking is an efficient cardiovascular exercise that puts the least amount of stress on your joints. It is the best way to stay active, maintain a healthy weight and improve your mobility. Starting from 15 mins walk around your neighborhood to increasing it to 30 minutes gradually, walking will help maintain bone health and enhance its functioning.
2. Leg Lifts:
Healthy knees are a result of strong muscles around the joint, and the best way to achieve them is to practice leg lifts. It ultimately reduces the stress on knees and keeps them pain-free. It is an easy exercise that you can even do at the comfort of your home. You just need to lie on the floor and, keeping your right leg on the floor, raise your left leg a foot or so off the floor. Lower your left leg and repeat 3 sets of 10 – 12 reps, then repeat on the other side.
3. Step-Ups:
With age, the ligaments surrounding your knee joints become stiffer, and their ability to deal with the stress decreases. Ultimately they cannot function efficiently as they did before resulting in knee pain or injury. To avoid wearing out of the ligaments and keep them flexible, you need to work on your knee joints in a safe way and step ups are the most effective way to do this. You can use a low platform or stairs and place both feet on the platform. Then, slowly lower the opposite foot to the floor, touching your toes to the ground, and then returning it to the platform. Repeat 10 to 12 times, and then switch sides.
4. Marching in Place:
One of the easiest exercises that suit people of all ages and knee problems, Marching in place requires no specialised equipment and can be done comfortably at your home. It helps relieve knee pain and increase the strength of your quads. You need to stand straight and Take alternating steps in place by bringing the knees up to a comfortable height. Then, increase the speed slowly and maintain a moderate pace. Strive to march for 60 seconds for improving your balance.
At Saishree Hospital, we always emphasize on why is it important to take care of your knees. Providing critical treatments for Knee replacement surgery in Pune and knee pain treatment in Pune, our team consisting of qualified and experienced orthopedic doctors working relentlessly to ensure you receive the best and personalized care. Our mission is to be a leader in healthcare services by providing ethical and affordable treatment to your various orthopedic problems.
Watch as our patients walk without any pain or complication after their successful knee replacement surgery at Saishree Hospital.