Be careful! These exercises can make knee pain worse

 Be careful!  These exercises can make knee pain worse

Working out is good for your health but if you have knee pain you need to avoid some of the exercises. Read on to find out which are no-nos if you have knee problems.

We are always told to exercise and eat right to be healthy. Some of us take this advice seriously, some don’t. Overall, exercise can not only help you maintain a healthy weight but also keep you away from certain diseases or health conditions to some extent. But can you still train if you have knee problems? The answer is yes! You just need to look for exercises that don’t put pressure on your knees. So, let’s find out which exercises to avoid with knee pain.

Health Shots connected with Dr. Vivek Mahajan, Orthopedic Surgeon and Joint Replacement, Indian Spinal Injuries Center, New Delhi to find out about knee exercise and pain.

Knee pain can get worse if you don’t choose the right exercises. Image courtesy; Adobe Stock

Common knee problems in women

Women are predisposed to a variety of typical knee ailments due to their anatomy and lifestyle, says the expert. Excess weight and a lack of flexibility and muscle strength can also trigger knee pain. Some of the knee problems that can cause a lot of discomfort are:

1. Patellofemoral pain syndrome

Dr. Mahajan explains that overuse or misalignment of the kneecap causes patellofemoral pain syndrome, which causes pain in the front of the knee.

2. Osteoarthritis

The most common type of arthritis is osteoarthritis, characterized by the destruction of articular cartilage.

3. Tendonitis

Tendonitis is inflammation of the tendons that connect muscles to bones, which causes discomfort and swelling.

4. Bursitis

Bursitis is an inflammation of the bursae, which are small, fluid-filled sacs that cushion the bones, muscles, and tendons around the joint, causing discomfort and swelling.

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5. Anterior cruciate ligament (ACL) injuries.

They occur when the ACL ligament that joins the two halves of the knee is damaged.

Exercises harmful to the knees

Try to stay away from rigorous workouts and any exercise that puts pressure on your knees. Avoid These Exercises If You Love Your Knees –

1. Running

Running is one of the easiest ways to keep fit, but it can be bad for your knees. It involves a grinding movement that occurs when the feet touch the ground.

Running should be avoided if your knees hurt. Image courtesy: Shutterstock

2. Exercises that require knee flexion and extension

Exercises that require a substantial degree of knee flexion and extension, such as lunges, plyometrics, squats, and step-ups, can be difficult for people to perform without experiencing pain and discomfort. These exercises can put extra strain on the kneecap (kneecap) and aggravate conditions like patellofemoral pain syndrome, says the expert. These exercises can put a lot of strain on your knees and you could end up injuring them further.

3. Climb the stairs

Some people use stairs to exercise, but try not to if you have a bad knee. Climbing or running up stairs will only make knee pain worse. Sitting on the floor and sitting cross-legged should also be avoided as they damage the already compromised cartilage.

But don’t be discouraged because women with knee problems should engage in low-impact workouts like swimming, yoga or walking. Knee problems can be difficult for women to manage, and certain types of exercises may help. Dr. Mahajan says yoga is an extremely beneficial type of exercise for women who want to improve knee health. Trikonasana (Triangle Pose), Bhujangasana (Cobra Pose), Vrikshasana (Tree Pose), Malasana (Squat Pose), and Janu Sirsasana (Head to Knee Forward Bend) are some of the asanas that can help with back pain disorders. knee. These poses serve to strengthen, stretch, and improve knee flexibility, while also increasing balance and coordination.

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