5 Knee exercise to make them fit again.

5 Knee exercise to make them fit again.

Knee osteoarthritis can be often found in 40 - 50 years old or more people, but actually, knee Osteoarthritis can occur to everyone of all ages. It affects daily living, you cannot bend or stretch your knee conveniently and have severe pain. One way to help relieve it, easily started at knee exercise. This can be done by yourself regularly.

Get to know knee osteoarthritis.

knee osteoarthritis caused by deterioration of cartilage inside of knee joint, function structure of joint bone has been deteriorated and bones at near joints have been changed, so it can’t be used as effectively as before. It might be caused by an accident or disease, including the body that has been heavily used, moving the body in posture that risks the knee joint and being overweight. 

Risking Sign of Knee osteoarthritis

1.patient has intermittent pain at the knee and gets severe when moving the body.

2.Cracking sound while moving , can feel the stiffness of knee joints , hard to stretch or bend the knee, can't fully bend the knee and stiff knee pain especially in the morning. 

Behavior that should be avoided.

1.Avoid the long period of kneeling.

2.Keep control on your weight to reduce the burden on your knees.

3.Avoid heavy lifting.

4.Avoid putting weight on the previously injured area.

5.Exercise that accelerates knee osteoarthritis.

5 Knee exercise to make them fit again

1. Swimming or moving in the water

It is an exercise pose that helps moving in the whole body. Stimulates the function of the heart and also reduces the chance of damaging the body.

2.Low resistance cycling

This exercise posture helps the knee joint to move smoothly and stretch to a suitable degree by cycling with low resistance.

3. Stepping with knees bent

Focus on Weight training without relying on equipment. By stepping your right leg forward. Put your weight on your heels. At the same time, push your body forward and then stop and hold it down. Do shuffling steps of 10 on each side. This knee exercise will strengthen your core muscles. front leg muscles and butt muscles to create balance

4.Sumo squat

Start by standing with your feet about two arm's width apart, with your toes pointing outward from your body. Squat down and push your hips back for a moment and then return to standing in the original position. It is recommended to do it at a low angle of about 30 - 45 degrees because if the angle is very bent May cause more pain in the patellar joint .

5.Lie down and stretch out

Use a small rolled up cloth under the knee joint. Then stretch your legs straight and hold for 10 seconds. Do this, alternating both legs. It's an easy pose and doesn't require the distraction of finding exercise equipment. and also fully stretched the knee joints.