STRENGHT EXERCİSE FOR KNEE PAİN
-
Upload
sanalcrazy -
Category
Documents
-
view
224 -
download
1
Transcript of STRENGHT EXERCİSE FOR KNEE PAİN
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
1/15
STRENGHT EXERCSE FOR
KNEE PAN
DENZ ERDEM
PHYSICAL MEDICINE & REHABILITATION
IV.CLASS V.COURSE
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
2/15
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.
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
3/15
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
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
4/15
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
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
5/15
Risk factors
Age
Excess weight
Mechanical problems
Lack of muscle flexibility
Certain sports
Previous injury
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
6/15
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.
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
7/15
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
-
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
8/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
9/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
10/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
11/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
12/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
13/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
14/15
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 -
7/30/2019 STRENGHT EXERCSE FOR KNEE PAN
15/15
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