STRENGHT EXERCİSE FOR KNEE PAİN

7/30/2019 STRENGHT EXERCSE FOR KNEE PAN

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STRENGHT EXERCSE FOR

KNEE PAN

DENZ ERDEM

PHYSICAL MEDICINE & REHABILITATION

IV.CLASS V.COURSE


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Definition

Knee pain is a common complaint that

affects people of all ages. Knee pain

may be the result of an injury, such as a

ruptured ligament or torn cartilage.

Medical conditions including arthritis,

gout and infections also can cause

knee pain.


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Symptoms

Swelling and stiffness

Redness and warmth to the touch

Weakness or instability

Popping or crunching noises

"Locking," or inability to fully straighten

the knee


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Causes

Knee pain can be caused by injuries,

mechanical problems, types of arthritis and

other problems.

Injuries:ACL injury,Menscus,Kneebursitis,Patellar tendinitis

Mechanical problems:Knee 'locking,

dislocated kneecap

Types of arthritis:Osteoarthritis, Rheumatoid

arthritis, Septic arthritis


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Risk factors

Age

Excess weight

Mechanical problems

Lack of muscle flexibility

Certain sports

Previous injury


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Treatment

Rest. Taking a break from your normal activitiesreduces repetitive strain on your knee, gives theinjury time to heal and helps prevent furtherdamage. A day or two of rest may be all that'sneeded for minor injuries. More severe damage is

likely to need a longer recovery time. Ice. A staple for most acute injuries, ice reduces

both pain and inflammation. A bag of frozen peasworks well because it covers your whole knee.You can also use an ice pack wrapped in a thin

towel to protect your skin. Although ice therapy isgenerally safe and effective, don't use ice forlonger than 20 minutes at a time because of therisk of damage to your nerves and skin.


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Compression. This helps prevent fluidbuildup in damaged tissues and maintains

knee alignment and stability. Look for acompression bandage that's lightweight,

breathable and self-adhesive. It should be

tight enough to support your knee without

interfering with circulation. Elevation. Because gravity drains away fluids

that might otherwise accumulate after an

injury, elevating your knee can help reduce

swelling. Try propping your injured leg on

pillows or sitting in a recliner


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Strenght Exercises

Push Step

Stand with your leftside to a step orplatform and place theleft foot on the

step. Push into thestep to lift up a fewinches and lower backdown. Continue withthe push step, movingquickly, for 30-60seconds on the left legbefore switching to theright. Repeat for 1-3sets.
http://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises.htm


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Wall Sit

Stand against a

wall and slidedown as low asyou can (no lowerthan 90 degrees),making sure yourknees stay behindyour toes. Holdthis position,keeping the

weight in theheels for 15-30seconds. Repeatfor 1-3 sets.
http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htmhttp://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htm


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Knee LiftsLoop a resistance bandaround your ankles

(optional), leavingenough space so thatthe band is tight whenfeet are spread about afoot apart. Shift the

band under the bottomof the standing foot andhold onto a wall or chairfor balance if needed.Lift the right knee upuntil it's level with thehip (or as high as youcan). Lower and repeatfor 1-3 sets of 10 repson each side.
http://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_3.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_3.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_3.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_3.htm


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Hamstring Curls Stand in front of a

chair for balance

and bend the rightknee, bringing yourfoot up behind you(like you're kickingyour own butt).

Slowly lower andrepeat for 1-3 setsof 10 reps on eachleg. Add intensityby wrapping a

resistance bandaround your ankles(as shown) or useankle weights.
http://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_2.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_2.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_2.htmhttp://exercise.about.com/od/injurytreatmenthelp/ss/kneepainexercises_2.htm


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Side Leg Lifts

Stand sideways to a

chair or wall forsupport and tie a

resistance band

around your ankles

(optional). Lift the left

leg out to the side,

foot flexed and the

hip, knee and foot in

alignment. Try to lift

the leg without tiltingat the torso. Lower

and repeat for 1-3

sets of 10 reps. You

can also use an anklewei ht.
http://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball_3.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball_3.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball_3.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball_3.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball_3.htm


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Lunge Stretch

Stand in a staggeredstance, right footforward and left footback (you can hold ontoa wall for balance if

needed). Bend bothknees and press theback hip forward untilyou feel a stretch in the

front of the left thigh andhip flexor. Hold for 15-30 seconds and repeatfor 3 sets on each side.
http://0.tqn.com/d/exercise/1/0/G/p/halflunge.jpghttp://0.tqn.com/d/exercise/1/0/G/p/halflunge.jpghttp://0.tqn.com/d/exercise/1/0/G/p/halflunge.jpghttp://0.tqn.com/d/exercise/1/0/G/p/halflunge.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpg


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Standing Calf Stretch

Stand in a staggered

stance, right foot

forward and left footback (you can hold

onto a wall for balance

if needed). Bend thefront knee and lean

forward until you feel a

stretch in the calf of

your left leg. Hold for15-30 seconds and

repeat for 3 sets on

each side.
http://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpghttp://0.tqn.com/d/exercise/1/0/a/5/seniorcalfstretch.jpg


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Straight Leg Raise

Sit tall with the left legbent and the right leg

straight, foot flexed. Wrapyour arms around the leftleg for support andengage the abs. Lift theright leg off the floor,

keeping the leg straight(but not locked). Avoidleaning back, but useyour core and the left legto stay upright. Lower the

leg, lightly touching thefloor and repeat for 1-3sets of 10 reps and addankle weights for addedintensity if desired.
http://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htmhttp://exercise.about.com/od/lowerbodyworkouts/ss/glutehipthighs2_6.htm

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STRENGHT EXERCİSE FOR KNEE PAİN