5 Simple Exercises to Keep Orthopedic Problems at Bay
1. Quad Set Exercise
Quad set is one of the best exercises to relieve knee osteoarthritis pain. Start by laying on the ground with both legs extended out and relaxed. Flex the left leg and hold it for 5 seconds then relax. Repeat for two sets of 10 and then switch to the other leg. Practicing the quad set everyday tightens your glutes and thigh muscles.
2. Seated Hip March
Seated hip march is one of the exercises to help relieve thigh and hip pain. Sit up straight in a chair, keep the left toe on the floor, and then lift your right foot while keeping your knee bent. Hold the right leg for 3 seconds and slowly lower your foot to the ground. Perform the exercise ten times and switch legs. If you find it hard to perform this exercise, use your hands to help lift your leg. The exercise strengthens your thigh and hip muscles and helps perform daily activities.
3. Knee Extension
Knee extension exercise is commonly advised to restore strength and mobility in the knee. Sit in a chair in upright position, keep your leg in straight position, and then tighten your thigh. Now, pull your toes towards yourself. Hold your toes in the same position for 10 seconds and repeat the exercise 15-20 times. If you are able to do this easily, you can add weights to the ankle and perform the same process.
4. The Leg Raise Exercise
The leg raise exercise strengthens the quadriceps, the large muscles on the front of the thigh that attach to the bone below the knee joint. Lie down on your back on the floor with toes up and arms at your sides. Start with one leg at a time. Keep your leg straight, tighten the leg muscles and slowly lift the leg a few inches high. Tighten the stomach muscles and push down your lower back. Hold your leg for 5 seconds, then lower the leg as slowly as possible. Repeat the process with the same leg four times, then switch to the other leg.
5. The Hamstring Stretch
The hamstring stretch exercise, as the name suggests, help to strengthen and stretch your hamstrings, the muscles on the back of the thigh that directly attach to the knee. Lie down on a floor with both legs bent. Lift one leg slowly and bring the knee toward your chest. Put your hands behind your thigh to straighten your leg. Now, pull your straight leg back toward your head until you feel the stretch. Maintain this position for 5-10 seconds. Now bend your knee slowly and bring back your leg to the floor. Repeat the exercise 5 times.
Looking for an Orthopedic Hospital in Plano?
If you are experiencing knee, joint, back pain or any type of orthopedic problem and need expert advice, contact Texas Health Center for Diagnostics and Surgery, an award-winning hospital in Plano. Our patient navigator can help connect you with an experienced orthopedic knee surgeons on our medical staff. To book an appointment with an experienced specialist in Plano, simply call 972-543-1250 or fill out our contact form and we will get back with you, shortly.