The human body is a complex machine, and pain is one of its many possible functions. When the body is in pain, it expresses itself in many ways, including increased sensitivity to movements that used to be routine, changes in body temperature and so on.
Home Physiotherapy exercises are useful in relieving any kind of joint pain. They are easy to do and won’t keep you awake at night. In this article, you will learn how to do home physiotherapy exercises to relieve knee pain.
What are home physiotherapy exercises?
Home physiotherapy exercises are exercises that you can do at home, without the need for any professional assistance. These exercises will help reduce the pain and inflammation caused by osteoarthritis (OA). The key to effective OA treatment is proper diet, which includes the intake of foods with anti-inflammatory properties. OA patients should drink 2-3 glasses of water a day and consume plenty of fruits and vegetables.
Knee pain exercises
Lying Leg Raises – This is an effective way to reduce inflammation and pain in the knees. It is also known as hip-legraise or hamstring raises. In this exercise, you place your heavily abused leg on the ground and then raise it up, using only your hips. You should perform this exercise 3-4 times a day.
Sitting Leg Raises – This is also known as shin-shin or medial shin-soleus (MSS) muscle. MSS is responsible for controlling the amount of knee flexion or inward movement. So, when this muscle gets stimulated, the knee is put in a flexed position.
The key to this exercise is to keep your back flat against the ground. If you arch your back, you will increase the pain and inflammation.
One-legged squats – This is another knee pain exercise. It is quite challenging, but does wonders for your knees. In this exercise, you perform a squat, but while sitting on one leg. It is a good idea to keep your back as straight as possible while sitting on one leg.