IMPORTANCE OF QUADRICEPS STRENGTH AND RECOVERY OF KNEE PAIN
Quadriceps are major group of muscles which move our knees to straight position from bent position while walking while sitting to standing.
In the following video I am showing a weight cuff of 2 kg which you may choose according to your fitness( choose a weight which makes you feel lesser after 10 or 12 repetition).
Repeat this 50 to sixty times per day and 5 days a week. Will strengthen the quadriceps muscles.
Keep adding extra weight every 10 days .After 8 weeks you will find 30 percent more strength.
More strength in quadriceps will help your knee greatly.
Do not forget to add hamstrings isotonic exercises as well later in the course.
In almost all painful conditions of knee including osteoarthritis,these quadriceps muscles becomes slowly weak because of less use of it.We tend to walk in a slightly different pattern to avoid pain and hence the that pattern of walking is known as antalgic gait.
So in antalgic gait,there is lesser use of quadriceps muscles and hence it gets weakened.That is why in conservative treatments and even if you are recovering from surgery at knee the muscle power need to be restored.
Because If we don't use or let the muscles be used of its 30% of its maximum power it is bound get atrophied or weakened.
THIS FOLLOWING TYPE OF EXERCISE IS ANOTHER FORM OF QUADRICEPS STRENGTHENING EXERCISES -ISOMETRICS OF QUADRICEPS.
DO the following 50 to 60 times a day and 5 days a week.
"Use it or lose it -- until you use it again"
THE THIRD FORM OF EXERCISE IS ALSO VERY CRUCIAL FOR KNEE STABILITY AND PAIN PREVENTION AND TREATMENT.THIS IS HAMSTRINGS STATIC EXERCISE.
Do it 20 to 40 reps daily and increase to 50 or 60 .Every press should be for 3-5 seconds
For ACL injury weakened knee ↓
For osteo arthritis↓
THANKS
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