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physio clinic for osteoarthritis elderly woman sitting wheelchairs with knee pain scaled

Excellent Way To Prevent OA Knee.

Osteoarthritis of the knee joint ends with a deformed knee joint. Pro Physio clinic for osteoarthritis helps to prevent deformity. A deformity is mall alignment(displacement) of bones causes the abnormal position of joints which is irreversible. Two main deformities associated with the Osteo-arthritis of knee joint are:-

1) Flexion deformity
Flexion deformity of the knee is very common in Osteoarthritic patients. The main cause is muscle imbalance. The muscles that lie on the calf & back of the thigh (posterior aspect of the leg) become tight & that of on the front of the leg (an anterior aspect of the leg) becomes week.

Osteoarthritis Flexion Deformity
Osteoarthritis Flexion Deformity

2) Genu Varum (Bow leg)
Genu Varum is a condition where the alignment of the leg passes through the medial compartment rather than the center, which leads to an increase in stresses on the medial compartment of the knee.
Both of the above two deformities cause abnormal biomechanics of the whole lower limb which further damages the knee. Knee deformities also affect the joints that lie below & above the knee ( i.e ankle joint & hip joint).

Genu Varum

Prevention :-
1) Simple icing (At initial stage)

Icing on knee

2) Knee
A)Exercises (Click here, physio clinic for osteoarthritis for exercises)
B) Stretching exercises

Streching exercise for back of thigh
Streching exercise for back of thigh

Stretching exercise for calf muscle
Stretching exercise for calf muscle

C) Strengthening exercises

Simple knee exercises
Simple knee exercises

3) Orthotic devices

More than 500,000 total joint arthroplasty surgeries of hip and knee are performed annually, the majority of which are patients with osteoarthritis.
The main causes of knee arthritis in the Indian population is lack of awareness about proper exercises, diet & sitting habits. Most arthritis can be prevented by some changes in lifestyle.
The most important factor to prevent is weight control as the increase in body weight directly causes load on the joint.
The second thing is to improve the quality of structures around & in joints, this can be achieved by doing simple changes in diet & adding some exercises that increase the strength of muscles & ligaments around joints.
The third factor to control arthritis is changing the sitting habits especially in the Indian population, cross leg sitting (Palthi ) is very common, and secondly is the Indian-style toilets. Both the position increases the load on joints, especially on the knee.

Arthritis
Cause of Arthritis

PREVENTION

How to Strengthen your muscles around knee & hip ?

Strengthening exercises for knee musculature

1) Put a roll of towel below your knee, press it, hold for 10 seconds then release. Repeat it for 10 times.

2) Put a roll of towel below your heels & press it, hold for 10 seconds then release. Repeat it for 10 times.

(Author`s note :: Exercises will be updated soon)

Strengthening exercises for hip musculature

Straight leg raise exercises :-

Lie down on your back, raise your one leg without bending knee, hold it for 10 seconds & then relax. Do it for 10 times. Repeat for both legs.

Lie in side line position, bend the knee which is in contact with ground, then raise the upward leg keeping it straight. Hold for 10 seconds then relax. repeat it 10 times. Repeat it for both legs.

Lie down on your abdomen (Stomach), raise your leg keeping it straight. Hold for 10 secs. & relax. Repeat it 10 times.

Put a roll of towel between your knees then press it for 10 seconds, relax & repeat exercise 10 times.

Stretching exercises :-

In long sitting position try to touch your toes by bending from your trunk (waist) hold it for 30 seconds, relax. Repeat it for 3 times.

In long sitting position, make a loop of towel put it on your sole, then pull it towards yourself (similar to tieing your shoe lace), hold for 30 seconds then relax. Repeat it for 30 seconds.

DIET
Diet should mainly include – Calcium, Protein and good water intake.

Weight Control
By regular walking & cycling & aerobic exercises.

Footwear Modification
Sports shoes are preferred as they absorb ground shocks. If your day life involves lot of standing & walking sports shoes are recommended. If not possible the inner console of shoes (put an extra layer of gel in your safety shoe) should be shock absorbing.

Posture
Avoid Indian toilet sitting style & ground sitting with knee bending.

To perform proper exercises contact Pro Physio clinic for osteoarthritis in this number +91-89510-22334

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