5 easy Joint and Knee pain exercises which remove knee pain from root.

Knee pain is a common complaint that affects people of all ages. You will be surprised to know that in India only 150 million people have the problem of Joint and Knee pain. And out of them, average 40 million people have to undergo knee transplant every year. And same 4 million knee replacement in U.S.A every year.

Friends, today in this article we will focus on all the things related to joint and knee pain. For details, read the blog till the end.

Table content :-

1. What is Knee pain

2. Knee pain symptom checker

3. Knee pain causes

4. Knee pain treatment

1. What is Knee pain :-

Our body is made up of 206 bones and each bone is connected to another bone by a joint. And this joint have a gap, between this gap there is viscous and non-Newtonian fluid known as synovial. Synovial fluid works like a lubricant (Grease) which eliminate friction between two bones joint.

But when the amount of this lubricants (grease) is reduced or eliminated, then the bones start rubbing together, due to which the knee and thigh bones feel pressed and the pain starts. This pain is called joint or Knee pain.

2. Knee pain symptom checker :-

  • Swelling and Crepitus
  • Stiffness of the joints, especially in the morning or it may last all day.
  • Locking of joints while sitting, standing and walking.
  • Pain when walking, standing, moving and even at rest.

Also Read :- Don’t ignore thyroid symptoms.

3. Knee pain causes :-

Knee pain can be the result of a fresh or chronic injury. Due to which there is a possibility of ligament rupture, arthritis, and infection. Below More knee pains causes described.

(i). Knee pain in older people is due to arthritis

(ii). Chondromalacia patella is the main cause of knee pain. The patella covers the bone of the knee and thigh (femur). Due to the  the patella rubs (frictions) the thigh bone (femur bone) and the knee when repeatedly rising or sitting.

Deteriorating position of patella is the knee pain causes

image source:-Naveen Sharma’s knee and shoulder clinic

So, cracks occur on the walls of the knee. Due to which the surface of the knee and thigh joint becomes soft. And the pain of knees is felt.

(iii). Climbing too many stairs, sitting in the wrong way for a long time, or doing the wrong way of exercise can also causes of joint and knee pain.

(iv). Deficiency of calcium and vitamin-D3 are also main causes of Knee pain.

(v). Fresh or old fractures can also weaken the bones which becomes Knee & joint pain causes.

(vi). Excess obesity and consumption of more citrus fruits are the biggest causes of knee pain.

Friends, there is no need to worry much if there is knee or joint pain, just a little care can be used to treat knee pain. So let’s make a successful attempt to know these measures in detail.

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4. Knee pain treatment :-

In knee pain treatment, knee pain exercises, home remedies and medicines are very effective if we do these in proper guidance of knee pain expert.

(A). Knee pain exercises :-

Exercises make muscles strong which is effective knee pain solution. In knee pain exercises we have to focus strengthen quad muscles, hamstring muscles and calf muscles.

(i). Quad set :-

This Knee pain exercise is an isometric contraction of quads muscles. Just Sit straight on your back and leg out straight towards front side of you. Then you have to contract your quad muscles and hold it 5 to 7 second then relax quads. When you contract quad that time knee should go to downside. Repeat this exercise aprox. 5 to 7 time and gradually increase repetition.

(ii). Short arc Leg Extension :-

short arc leg extension knee pain exercises

Image source:-Fit tak

Laying a mat or carpet on flat ground, lie down or sit straight on your back. And place a small round roller or pillow under the knee part of the feet. Now slowly try to straighten the legs and pull the toes towards you and hold for some time. Do as much as you can comfortably, then relax the feet and repeat the same process again as much you can comfortably. Your whole leg gets relief from knee pain very quickly with this knee exercise.

(iii). Straight leg raises :-

Straight leg raises knee pain exercises

image source :- Wikipedia

In the another knee pain exercises, you have to lie on your back and fold one leg on your side and slowly raise the other leg as per the strength, pulling the toes of the feet tight towards you by lifting it up at an angle of 30 degrees. To hold for 15 seconds. Then slowly bring the foot down. And repeat the same process with the other leg.

(iv). Calf Raises :-

In this exercise you have to stand on edge of step board with your legs straight. let your heels fall down below your toes or down below  step board. and then contract those muscles in your calves to come up onto your toes. Now raising your heels up above the step board and then slowly return down to that starting position again.

(v). Wall Sit :-

In this knee pain exercise you have to take support with your back with a wall. And then slide down until your thighs are parallel with the floor or until your knee are at about 90 degree angle. After it you have to hold in this position as long as you can 20 to 60 seconds. This position is a great isometric contraction for quads muscles in a weight bearing position.

(B). Knee pain home remedies :-

(i). With age, the greasiness of the knee joint begins to decrease or disappear. But if you eat 2 piece of walnuts and almonds daily with lukewarm milk in the morning, then there will never be a shortage of Greece in your knees. Because walnuts are rich in omega fatty elements. Which increases Greece (Lubricant) very quickly in knee joints.

(ii). Drinking coconut water daily during the day and turmeric milk at night is the one of the best knee pain solution.

(iii). Vitamin-D is very effective in increasing the greece (Lubricant) of the knees. So, you must consume light incense in the morning. Due to this there is good circulation of blood throughout the body and joint stiffness goes away.

(C). Patanjali medicine for knee grease :-

(i). Put Patanjali Peedantak ointment and oil on the knee comfortably and cover the knee with a cloth, it provides relief in knee and joint pain in no time.

(ii). Taking two tablets of Patanjali Divya Chandrapabha Vati (chandrprabha vati B.R.) daily provides great relief in Joint and Knee pain. This knee pain medicine is also known as patanjali medicine for knee grease.

(iii). Drinking a spoonful of Patanjali Giloy juise in the morning and evening provides great relief in knee pain. Because Giloy juice maintains the grease of the knees. Therefore, Giloy is the best Patanjali medicine for Knee and joint pain.

(D). Homeopathic medicine for knee cartilage :-

(i). Take two drops of homeopathic medicine Rhus Tox-200 or Ruta Graveolens-200 in the morning and evening. This is one of the best homeopathic remedies to get rid of knee pain.

(ii). Joint and Knee pain is cured very quickly by taking two tablets of Home cal tablet thrice in a day. It is the very easy knee pain homeopathic treatment.

(iii). As Ayurvedic Homeopathic knee pain medicine, you can take two drops of Bryonia Alba 200ch in lukewarm water 3 times in a day. You will get rid of Knee and joint pain from the root.

Friends, hope that you have got detailed information about the causes and remedies for joint and knee pain. But keep in mind that we do not have to be careless in the treatment of knees. We should aware and consult with of a good physio-therapist for knee pain treatment.

Also must read :-

  1. Low blood pressure symptoms.
  2. 21 easy natural steps of Thyroid treatment at home.

Blog By :- Anil Ramola

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