It is often said that it is great if you know several physiotherapy exercises that one can easily practice in their home, especially if they are suffering from minor muscle injuries. There have been many occasions when I have had experienced pains (both minor and major) and have lamented a lot for not knowing the exercises. But the last time I suffered from an injury in my knee I decided that it is high time that I learn some easy to do exercises so that I can deal with the pain and at the same time carry out my daily activities.
Majority of us ignore visiting a doctor until and unless the pain is unbearable or the stiffness is severe but by that time the situation has worsened and it will take more time for recovery. Hence I am suggesting this easy to do tips that will help you deal with the problem. Even if the pain does not subside after a week or so then you need to visit the doctor. Generally the pain that we experience occurs due to two reasons either due to stiffness or due to damage. Now you need to know what kind of pain you are suffering from. Pain due to stiffness is due to a minor muscle strain and so on. Whereas in case of pain due to damage occurs where the muscle has torn off and the pain is quite unbearable.
There is one vital thing that you need to consider. When you are exercising do not forget to keep a track of the kind of pain you are experiencing. Depending on the severity you need to increase or decrease your exercises. There is no need to hurry, go slow but steady and you will be able to see the required results within a short span of time.
Physiotherapy exercises for your knee:
- Sit on the floor and spread your legs in front of you. Now place your left hand under your left knee. After you have placed the hand, contract the quads so that the heel of your feet is in the air. Remain in this position for at least 10 seconds. No repeat it with your right knee. In case you find this exercise to be a bit difficult then you can use a pillow as a support system. Place it under your knee when you are lifting your heel.
- Another easy to do exercise is lie flat on your stomach and stretch out your legs. Now bend you right leg slowly and hold this position for at least 5 seconds. Once done, release your leg and bring it to the start position. Repeat this technique with your left leg.
- In the third exercise, you need to lie down on your back. Now bend your left leg and keep the foot on the ground. Lift your right leg say 10 feet and hold this position for 5 seconds before you go ahead and repeat it with your opposite leg.
All the exercises suggested are extremely simple and easy to do and can be practiced at home in order to relive oneself of the pain. So what are you waiting for? Go ahead and practice them in order to notice the difference.