Knee joint the largest and many more complicated joint of the body that ferries the weight of entire body and hence is most susceptible to acute (Ex. ligament as well as menisci injury) and repeated (Ex. osteoarthritis) knee incidents. Knee joint is significantly less prone to UNUSED (osteoarthritis etc) injury almost all suffers from conditions of various misuse or OVERUSE (Sprain, breed of ligament or cartilages etc). Knee joint is fine role player in as easy as normal walking.
What you need to do to maintain a green Knee?
- Maintain a hale and hearty and active lifestyle
- Indulge in a great physical activity at least 30 minutes daily
- Swimming is considered to be the best exercise, if possible implement it.
- Have a balanced diet plan including whole grains, nuts and fresh fruits in your diet plan.
Perform these simple workout routines:
1) Sit comfortably within your chair with proper support in a very back. Now perform simple leg raise and try pulling the ankle in your direction to feel the stretch and stop for the count out of 10 and repeat it twice daily and during this helpful normal breathing pattern.
2) Lie flat tied to firm surface and come up with towel roll below your heal and then press it in the downward direction and keep the position till the total of 10 and repeat it thrice half a day.
3) If no underlying condition persists you could potentially also try simple squats and hold them to be a count of 10 while using repeat it twice on a normal breathing pattern.
4) Take a seat on a bed with clear supported and legs spread forward. Place a towel role through your knee and put pressure the towel with your knee and hang around till the count of 10 and repeat so that it thrice.
5) Cycling is recommended to be best exercise for boost your knee joint if not possible to go for it then lie flat across a firm surface and bring up your legs and bend the knees and move them now.
What you should nothing to do?
Avoid prolonged squatting softer sitting.
Avoid any twisting or sudden jerks away from knee.
Avoid any undue stress over the knee joint.
Avoid unneccessary use by excessive exercise..