Monthly Archives: June 2014

Pilates, Yoga, Tai Chi….

Another great week at Pilates – the current theme being Wimbledon  – if its good enough for Andy Murray…… Lots of tennis rackets are being used on the reformer, Bosu balls and baby arc; concentrating on rotation throughout the body. The principals are the same but one things for sure although the Pilates classes have […]

Deformity by Osteoarthritis of Knee joints & Prevention

Detail Understanding :-

Osteo-arthritis of knee joint ends with deformed knee joint. A deformity is mall alignment(displacement) of bones causes abnormal position of joints which is irreversible. Two main deformities associated with Osteo-arthritis of knee joint are :-

1) Flexion deformity
Flexion deformity of knee is very common in Osteo-arthritic patients. The main cause is muscle imbalance. The muscles that lies on calf & back of thigh (posterior aspect of leg) become tight & that of on front of leg (anterior aspect of leg) becomes week.

Osteoarthritis Flexion Deformity

Osteoarthritis Flexion Deformity

2) Genu Varum (Bow leg)
Genu Varum is a condition where alignment of leg passes through medial compartment rather than center, which leads to increase in stresses on medial compartment of knee.
Both of above two deformities causes abnormal bio mechanics of whole lower limb which further damages the knee. Knee deformities also affect the joints that lie below & above the knee ( i.e ankle joint & hip joint).

Genu Varum

Prevention :-

1) Simple icing (At initial stage)

Icing on knee

 

2)  Knee

A)Exercises (Click here)

B) Stretching exercises

Streching exercise for back of thigh

Streching exercise for back of thigh

Stretching exercise for calf muscle

Stretching exercise for calf muscle

C) Strengthening exercises

Simple knee exercises

Simple knee exercises

 

3) Orthotic devices (Click here)

Preventive Approach for Arthritis

More than 500,000 total joint arthroplasty surgeries of hip and knee are performed annually, the majority of which are patients with osteo-arthritis.
The main causes of knee arthritis in Indian population is lack of awareness about proper exercises, diet & sitting habits. Most of the arthritis can be prevented by some changes in life style.
Most important factor to prevent is weight control as with increase in body weight directly causes load on joint.
The second thing is to improve the quality of structures around & in joints, this can be achieved by doing simple changes in diet & adding some exercises that increase strength of muscles & ligaments around joints.
Third factor to control arthritis is changing the sitting habits specially in Indian population, cross leg sitting (Palthi ) is very common and secondly is the Indian style toilets. Both the position increases load on joints specially on knee.

Arthritis

Cause of Arthritis

 

PREVENTION

How to Strengthen your muscles around knee & hip ?

Strengthening exercises for knee musculature

1) Put a roll of towel below your knee, press it, hold for 10 seconds then release. Repeat it for 10 times.

2) Put a roll of towel below your heels & press it, hold for 10 seconds then release. Repeat it for 10 times.

(Author`s note :: More exercises will be updated soon, simple exercises are added here)

Strengthening exercises for hip musculature

Straight leg raise exercises :-

Lie down on your back, raise your one leg without bending knee, hold it for 10 seconds & then relax. Do it for 10 times. Repeat for both legs.

Lie in side line position, bend the knee which is in contact with ground, then raise the upward leg keeping it straight. Hold for 10 seconds  then relax. repeat it 10 times. Repeat it for both legs.

Lie down on your abdomen (Stomach), raise your leg keeping it straight. Hold for 10 secs. & relax. Repeat it 10 times.

Put a roll of towel between your knees then press it for 10 seconds, relax & repeat exercise 10 times.

Stretching exercises :-

In long sitting position try to touch your toes by bending from your trunk (waist) hold it for 30 seconds, relax. Repeat it for 3 times.

In long sitting position, make a loop of towel put it on your sole, then pull it towards yourself (similar to tieing your shoe lace), hold for 30 seconds then relax. Repeat it for 30 seconds.

DIET
Diet should mainly include – Calcium, Protein and good water intake.

Weight Control
By regular walking & cycling & aerobic exercises.

Footwear Modification
Sports shoes are preferred as they absorb ground shocks. If your day life involves lot of standing & walking sports shoes are recommended. If not possible the inner console of shoes (put an extra layer of gel in your safety shoe) should be shock absorbing.

Posture
Avoid Indian toilet sitting style & ground sitting with knee bending.

 

Ergonomic Sitting

Sitting can be of various ways. The most common is “sitting on the chair”. In today`s life, major part of the day is spent in sitting on chair, one way or the other. Hence the core focus of the page is to bring into practice the good habit that will help you avoid a physiotherapist in future !!

Selection of chair for sitting should be top priority for you. Avoid sitting on chair more than 2 hrs continuously.