Certainly! Regular exercise can be a powerful tool in managing knee pain, even in younger individuals. Here’s a list of effective exercises that can help alleviate knee pain and strengthen the muscles around the knee joint:
*Strengthening Exercises*
1. *Quadriceps Sets*
*How to do it:* Sit or lie down with your legs straight. Tighten the muscles on the top of your thigh by pushing your knee down toward the floor. Hold for 5-10 seconds, then relax. Repeat 10-15 times.
*Benefit:* Strengthens the quadriceps, which helps stabilize the knee joint.
2. *Hamstring Curls*
*How to do it:* Stand and hold onto a chair or wall for balance. Bend one knee and bring your heel towards your buttocks. Hold for a few seconds, then lower slowly. Repeat 10-15 times for each leg.
*Benefit:* Strengthens the hamstrings, which support the knee and help maintain proper alignment.
3. *Wall Sits*
*How to do it:* Slide down a wall until your knees are at a 90-degree angle, as if sitting in an imaginary chair. Hold for 10-30 seconds, then stand back up. Repeat 2-3 times.
*Benefit:* Engages the quadriceps and other lower body muscles without putting excessive strain on the knees.
4. *Step-Ups*
*How to do it:* Use a step or a sturdy platform. Step up with one foot, bringing the other foot up to the step, then step back down. Alternate the leading foot. Perform 10-15 repetitions on each side.
*Benefit:* Builds strength in the quadriceps, hamstrings, and glutes, promoting knee stability.
*Flexibility Exercises*
5. *Hamstring Stretch*
*How to do it:* Sit with one leg extended and the other bent. Reach toward your extended foot while keeping your back straight. Hold for 20-30 seconds and switch legs.
*Benefit:* Increases flexibility in the hamstrings, which can reduce strain on the knee.
6. *Quadriceps Stretch*
*How to do it:* Stand on one leg, pulling the opposite foot towards your buttocks. Hold the ankle with your hand and keep your knees close together. Hold for 20-30 seconds and switch legs.
*Benefit:* Stretches the quadriceps, which can help alleviate knee pain by reducing tightness.
*Balance and Stability Exercises*
7. *Single-Leg Balance*
*How to do it:* Stand on one leg, keeping the other leg slightly raised. Hold for 20-30 seconds, then switch legs. To increase difficulty, try closing your eyes or standing on a soft surface.
*Benefit:* Improves balance and strengthens the muscles around the knee.
8. *Bridges*
*How to do it:* Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes. Hold for a few seconds, then lower back down. Repeat 10-15 times.
*Benefit:* Strengthens the glutes and lower back muscles, which support knee stability.
*Low-Impact Cardiovascular Exercises*
9. *Cycling*
*How to do it:* Use a stationary bike or ride a regular bicycle. Maintain a comfortable resistance level and cycle for 20-30 minutes.
*Benefit:* Provides a cardiovascular workout while being gentle on the knees.
10. *Swimming*
*How to do it:* Swim or perform water aerobics in a pool. Focus on smooth, controlled movements.
*Benefit:* Offers a full-body workout with minimal impact on the knees due to buoyancy.
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হাঁটুর ব্যথা এখন প্রায় ঘরে ঘরে। আগে বয়স বাড়লে হাঁটুর ব্যথায় ভোগার কথা শোনা যেত। তবে এখন কম বয়সেও অনেক রোগী হাঁটুর ব্যাথায় ভোগেন। আপনার হাঁটু তখনই ভাল থাকবে, যখন আপনি নিয়মিত ব্যায়ামের অভ্যাস করবেন। এতে হাঁটুর ব্যথা পুরোপুরি সেরে হয়তো যাবে না। কিন্তু রোজ নিয়মিত ব্যায়ামগুলি করলে ব্যথা কম থাকবে। চলুন দেখে শিখে নেই কার্যকারী ব্যায়ামগুলো।
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ঠিকানাঃ বাড়ী নং- ৪৯০, ডিআইটি রোড মালিবাগ, ঢাকা- ১২১৭
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(২) চেম্বারঃ সিরাজুল ইসলাম মেডিকেল কলেজ এন্ড হসপিটাল লিঃ
ঠিকানাঃ ১২/৩ নিউ সার্কুলার রোড, মালিবাগ, ঢাকা- ১২১৭
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Asst. Prof. Dr. Mohammad Iftekhar Alam
Orthopedic & Trauma Surgeon
MBBS (Dhaka), D-Ortho (BSMMU)
AO Basic Tauma (Ao Foundation
Member of American Academy of Orthopedics Surgeon
Assistant Propessor (Dept. of Orthopaedics)
Ad-din Women’s Medical College Hospital, Dhaka.
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