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Weicome
To

Orthopaedic i-iospitai
Thai:  H/ eiryo

Knees are the most commonly injured joints in
the body.  Considering that when you simply
walk up stairs,...
ASHUYOSH HOSPITAL
STRETCHES

Chair knee extension:  Sitting in a chair, 
rest your foot on another chair so the
knee is siightiy raised.  Ge...
STRETCHES

Heel slide knee extension:  Lie on your
back,  with left knee bent and ieft foot
Fiat on Fioor.  Siowiy siide t...
STRETCHES

Knee f| exion:  Sitting in a chair,  ioop a
iong towei under your foot (resting on
the fioor).  Gentiy puii on ...
STRETCHES

Hamstring stretch:  Standing,  put one foot in
front of you,  toes up.  With hands on the small
of your back (o...
STRENGTH T’ 

Wall slice:  Leaning with your back against a
wall,  bend your knees 30°,  sliding down the
wall,  then stra...
STRENGTH T’ 

ntmlL figs:  Sitting in a chair, 
straighten one leg in the air (without
locking the knee).  Hold For about o...
STRENGTH V

S‘"Lil‘Ffi@hE= lL@ Raises:  Sitting in a chair,  rest your
foot on another chair.  Lift the foot a few inches
o...
STRENGTH V

Adtl: lctV aisez Lie on your side,  propped on
one elbow.  The leg on the floor bent,  the other
straight.  Sl...
STREllC3Tlhl 

Hlamstm @uVl:  Stand with the front of your
thighs against a surface (a table or wall).  Flex
one knee up a...
STREllC3Tlhl 

St-Us:  Stand in front of a step,  like a sturdy
bench or stairs,  about two feet high (or less if
necessar...
STRENGTH V

Statlomw silk:  Biking is a good way to
increase strength and range of motion.  Make
sure you have the right p...
Thank 

For  

 

'63‘3'I‘37 % 9 -

,7’; 
,l-‘-

ASHUYOSH HOSPFTAL

ma : 'y‘; ?.. “I. ‘.Y )7
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How to Reduce Knee Pain With Exercise

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Relieve arthritis knee pain with exercises designed to strengthen the knee and help you feel better. Click for knee pain relief exercise.

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How to Reduce Knee Pain With Exercise

  1. 1. Weicome To Orthopaedic i-iospitai
  2. 2. Thai: H/ eiryo Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn"t surprising. Simpie, everyday wear and tear can end up hurting your mobility. uqvfgy . . -1U‘If3kh]1U>. pJ,1-1l. «;<A1‘11 /7'2 P ASHUYOSH HOSPITAL i: :.1='>: ¢.. ‘v: ‘.V >? -
  3. 3. ASHUYOSH HOSPITAL
  4. 4. STRETCHES Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is siightiy raised. Gentiy push the raised knee toward the Fioor using only ieg muscies. Hoid For S — if) seconds and reiease. Repeat 5 times on each ieg. f» / I Asuurosn HO5PiTAL
  5. 5. STRETCHES Heel slide knee extension: Lie on your back, with left knee bent and ieft foot Fiat on Fioor. Siowiy siide the ieft heei away from your body so both iegs are paraiiei. Hoid for S—iO seconds, return to starting position. Repeat 5 times on eachieg.
  6. 6. STRETCHES Knee f| exion: Sitting in a chair, ioop a iong towei under your foot (resting on the fioor). Gentiy puii on the towei with both hands to bend the knee, raising your Foot 4 — 5 inches off the Fioor. Hoid for S - i0 seconds, then reiease. Repeat 5 times on each ieg.
  7. 7. STRETCHES Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for baiance), bend the opposite knee and hip (not your iower back), untii you Feei the hamstrings stretch. The upper body comes fonlvard at the hip. Hoid for S —i() seconds, then reiease. Repeat S times on each ieg. « 77'': I 1‘- / /I ’ Asuurosn HOSPITAL
  8. 8. STRENGTH T’ Wall slice: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat S -10 times. wwrw ». -- /7'2 , l> ASHUYOSH HOSPFTAL l: :.1:'>; a,. ‘v: *.v >: . Why . ,: vo fax‘
  9. 9. STRENGTH T’ ntmlL figs: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold For about one minute. Bend your knee to lower the leg about halfway to the Floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg. /7'2 , l> ASHUYOSH HOSPFTAL l: :.1:'>; a,. ‘v: *.v >: . Why . ,: vo fax‘
  10. 10. STRENGTH V S‘"Lil‘Ffi@hE= lL@ Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for S -10 seconds. Return to resting position. Repeat S -10 times. (Also work on increasing the time, up to 2-3 minutes if possible. ) wwrw ». -- /7'2 , l> ASHUYOSH HOSPITAL l: :.1:'>; a,. ‘v: *.v >: . l ‘my . ,: vo fax‘
  11. 11. STRENGTH V Adtl: lctV aisez Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for S -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-1 S repetitions each. Remember to rest in between sets. wwrw ». -- /7'2 , l> ASHUYOSH HOSPITAL l: :.1:'>; a,. ‘v: *.v >: . l ‘my . ,: vo fax‘
  12. 12. STREllC3Tlhl Hlamstm @uVl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for S - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity. ) Do 1-3 sets with 12-1 S repetitions each. Remember to rest in between sets. WWW '- ASHUYOSH HOSPWAL l: l.1:—'v: a.. ‘v: ‘.v All A‘) u Hm V. -: '0 ‘. (y‘
  13. 13. STREllC3Tlhl St-Us: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too! wwgy . .ULIfr: }hl1u>. pJ,1-: l.xj«, >1‘11 All A‘) ASHUYOSH HOSPWAL Hm V. -: '0 ‘. (y‘ l: l.li-'? H.. ‘Vl'. V y:
  14. 14. STRENGTH V Statlomw silk: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 1S degrees. Start with 10 minutes and slowly increase your time. wwrw ». -- /7'2 , l> ASHUYOSH HOSPFTAL lj, ‘.1i'>; ?y. “ll‘IV >: . l ‘my . ,: Io fax‘
  15. 15. Thank For '63‘3'I‘37 % 9 - ,7’; ,l-‘- ASHUYOSH HOSPFTAL ma : 'y‘; ?.. “I. ‘.Y )7
  • ALOKSINGH667

    Apr. 30, 2020
  • drmichaelsteuer

    Jan. 6, 2015
  • drkunalshah

    Sep. 4, 2014

Relieve arthritis knee pain with exercises designed to strengthen the knee and help you feel better. Click for knee pain relief exercise.

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