Knee Exercises

تمرينات خشونة الركبة

If my knee hurts, why exercise ?

Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury.

Strength

Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles in the front of your thigh (quadriceps) and back of your thigh (hamstrings) help your knee joint absorb shock. The less strain on your knee, the better the chances are for pain relief and preventing further injury.

Flexibility

Stretching the muscles that you strengthen is an important part of preventing injury. Strengthening exercises build muscle to help support your knee, but can also tighten the muscles. Tight muscles are more prone to injury. Gentle stretching after strengthening exercise reduces muscle soreness and will keep your muscles long and flexible

leg_muscles

How do I start exercising?

Start slowly. Building muscle strength takes time. As you get stronger, gradually increase the number of exercise repetitions or add weight to an exercise.

Do not ignore pain. You should not feel serious pain during an exercise. You might feel discomfort because you are challenging your muscles, but not pain. If an exercise hurts, stop the exercise.

Do not overdo it. You should not feel serious pain after exercise. It is typical to feel stiff or a bit sore the day after you exercise. If you feel so sore that it is difficult to move, then you have overdone your exercise. Rest is the best thing for your sore muscles.

Ask questions. Talk to your doctor or therapist if you have any pain or are unsure of how many exercises to do, or how often to do them.

How much do I exercise?

Thirty minutes a day is a good goal. Start small, such as 10 minutes every other day. If you don’t have pain, exercise more to meet the goal.

When you start to exercise, some mild muscle soreness is normal. It’s OK to work through it but check with your doctor. Ice can also help. Don’t ignore pain in your joints, though. Contact your doctor if you have any.

General exercises

Walking

Even if you have stiff or sore knees, walking may be a great exercise. Start slow, stand tall, and keep at it. You can ease joint pain, strengthen your leg muscles, improve your posture, and improve your flexibility. It’s also good for your heart.

If you’re not active now, check in with your doctor before you start a new exercise program.

photolibrary_rf_mature_AfricanAmerican_couple_walking_on_beach

bike_class

Low-Impact Activities

Other exercises that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints. Many community and hospital wellness centers, gyms, and pools offer classes for people with arthritis.

Being active may also help you lose weight, which takes pressure off your joints.

For favorite activities, like golf, ask your doctor or physical therapist how to safely make painful moves hurt less.

Stretching Exercises

Quadriceps Stretch

You should feel this stretch in the front of your thigh.

Hold on to a wall or the back of a chair for balance. Lift one foot and bring your heel up toward your buttocks. Grasp your ankle with your hand and pull your heel closer to your body. Hold the stretch for 30 seconds.

Do: Keep your knees close together. Stop bringing your heel closer when you feel the stretch.

Do not: Arch or twist your back

standing quad stretch

hamstring_stretch

Hamstring Stretch

Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. It also helps you lower your odds of pain and injuries.

Always warm up with a 5-minute walk first. Lie down when you’re ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.

OR

You should feel this stretch at the back of your thighs and behind your knees.

Sit up tall with both legs extended straight in front of you. Your feet are neutral — not pointed or flexed. Place your palms on the floor and slide your hands toward your ankles. Hold for 30 seconds.

Do: Keep your chest open and back long. Reach from your hips. Stop sliding your palms forward when you feel the stretch.

Do not: Round your back or try to bring your nose to your knees. Do not lock your knees.

Calf Stretch

Hold onto a chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.

For more of a stretch, lean forward and bend the right knee deeper — but don’t let it go past your toes.

calf_stretch

Strengthening Exercises

Warm up with 5-10 minutes of low impact activity- LIKE WALKING -before doing these exercises

(A) Quadriceps strengthening exercises

straight_leg_raise

Straight Leg Raise

Build muscle strength to help support weak joints.

Lie on the floor, upper body supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg.

You should feel this exercise mostly in the front of your thigh.

Do: Keep your upper body relaxed and tighten your stomach muscles to keep your low back flat against the floor.

Do not: Arch your back. Do not lift your leg too high with a jerking motion.

Pause, as shown, for 3 seconds. Keep your thigh muscles tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set.

Quads static exercise:

Is the straight leg raise too tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, also called the quadriceps, of one leg at a time.

Start by lying on the floor. Keep both legs on ground, relaxed (left photo). Flex and hold left leg tense for 5 seconds (right photo). Relax. Do two sets of 10 repetitions. Switch legs after each set.

webmd_photo_of_trainer_doing_quad_set

wall-squat

Wall Squats:

You should feel this exercise mostly in the front of your thighs.

Stand with your head, back, and hips against a wall. Step your feet out about 2 feet from the wall, hipwidth apart. Slowly slide down the wall until you are almost in a sitting position. Hold for 5 to 10 seconds, then slowly slide up. Repeat.

Do: Keep your abdominal muscles tight. Hold the position longer as you get stronger.

Do not: Slide your hips down lower than your knees. Do not let your knees move forward over your toes.

(B) Hip & Knee exercises

Seated Hip March

Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up.

Sit up straight in a chair. Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Slowly lower your foot to the ground. Do two sets of 10 repetitions. Switch legs after each set.

Too hard? Use your hands to help lift your leg.

seated_hip_march

sit_to_stand

Sit to Stand

Practice this move to make standing easier. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor (see left photo). Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Be sure your bent knees don’t move ahead of your toes. Try with your arms crossed or loose at your sides.

Too tough to do? Add pillows. Or use a chair with armrests and help push up with your arms

(C) Balancing & Stabilization series

Side Leg Raise

Stand and hold the back of a chair for balance. Place your weight on your left leg. Stand tall and lift the right leg out to the side — keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. Do two sets of 10 repetitions. Switch legs after each set.

Too hard? Increase leg height over time. After a few workouts, you’ll be able to raise it higher.

side_leg_raise

one_leg_balance

One Leg Balance

This move helps you bend over or get in and out of cars.

Stand behind your kitchen counter without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides.

Too easy? Balance for a longer time. Or try it with your eyes closed.

Single leg dip

You should feel this exercise in the front and back of your thigh, hip, and buttocks.

Place two chairs on either side of you to help with balance. Lift one leg slightly in front of you. Plant your weight on the other leg. Slowly lower yourself down a few inches, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds. Slowly straighten up. Repeat and switch sides.

Do: Sit back as if there was a chair behind you.

Do not: Let the knee of your supporting leg move forward over your toes.

Single leg dip

(D) Heel & Calf series series

heel_raise

Heel Raise

Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.

Too tricky? Do the same exercise while sitting in a chair.

Step Ups

Do this to strengthen your legs for climbing steps.

Stand in front of stairs, and hold onto the banister for balance. Then place your left foot on a step.  Tighten your left thigh muscle and step up, touching your right foot onto the step. Keep your muscles tight as you slowly lower your right foot. Touch the floor and lift again. Do two sets of 10 repetitions. Switch legs after each set.

step_ups

(E) Hamstring curls

You should feel this exercise at the back of your thigh.

Hold on to the back of a chair for balance. Plant your weight onto your supporting leg. Lift the other foot and bring the heel up toward your buttocks. Hold for 3 to 5 seconds. Slowly lower your leg. Repeat and switch sides.

Do: Keep your knees close together.

Do not: Lock the knee of your supporting leg. Do not bring your heel up past a 90 degree angle.

standing-leg-curl

(F) Adductor exercise

Pillow Squeeze

This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees.

Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.

Too tough? You can also do this exercise while seated.

pillow_squeeze

أولاً : تمرينات الحركة

heel slide

الاستلقاء على السرير

قم بجر الكعب على السرير دون رفعه نحوالأرداف حتى تقترب الركبة الي الحدالأقصى من انثناء ثم ابدأ بتمديدالركبة من دون رفع الكعب من السرير حتى الوصول الحدالأقص ىلتمديد الركبه. يمكن المساعدة بعمل كمدات دافئه للركبه

ثانيا: تمرينات التقوية

pillow_squeeze

وضعية الجلوس

ضع وسادة بين الركبتين و اضغطها بين الركبتين بقوة لمدة 10 ثوان و كرر 10 مرة

وضعية الجلوس
تمديدالركبة قدر الإمكان الحفاظ على تمديد الركبة 10 -20 ثانية
كرر 10 مرات

seated_knee

passive knee extension

الاستلقاء على السرير و مدد الأطرف السفلى كله ووضع وسادة تحت كعب
اضغط لأسفل الركبة لمدة 10 ثوان وكرر 10 مرة

الاستلقاء على السرير ، ورفع الطرف السفلي كامل ممددا بالكامل الركبتين ووضع مشط القدم متجهة لأعلى

القيام برفع و تنزيل الطرف السفلي 5 مرات

القيام ب5 دوائر للداخل  وخمسة للخارج

كرر 10 مرات

active-knee-move 1active-knee-move 2

side lying leg lift

الاستلقاء على الجانب
رفع الساق كله 5 مرات صعودا وكرر 10 مرات

الاستلقاء على بطن
ثني الركبة قدر الإمكان
كرر 10 مرات

heel slide 2

ثالثا: التعليمات

• تجنب فترات الوقوف الطويلة وتكرار صعود و نزول السلالم
• تجنب ثني مفصل الركبة ما بعد تسعين درجة سواء بثنيها تحت الكرسي الذي تجلس عليه أو بالجلوس علي كرسي منخفض أو بثنيها أثناء الصلاة
• تجنب بعض أنواع الجلوس الخاطئة مثل تربيع الساقين أو الجلوس في وضع القرفصاء أو الجلوس علي الأرض أو الجلوس مع ثني الساق أسفل الجسم
• المشي بانتظام يؤدي إلى تحسين الدورة الدموية لغضاريف وأنسجة الركبة وتقوية
عضلاتها ولكن يجب أن يتم ذلك بدون إجهاد لمفصل الركبة وفي غير أوقات الألم الشديد وعلى أرض مستوية ویفضل ارتداء حذاء رياضي أثناء المشي .
• إنقاص الوزن يؤدى إلي تخفيض الأحمال على مفصل الركب
• يمكن استخدام عصا للاستناد عليها أثناء المشي لتقليل الضغوط علي مفصل الركبة حيث تمسك العصا في اليد العكسية للركبة المصابة فمثلا عندما يكون هناك خشونة في الركبة ايمني تمسك العصا باليد اليسرى
• عند صعود السلم استند بيدك دائما علي سور السلم واصعد درجة درجة واصعد بالساق السليمة أولا

Help & inquires

للمساعدة والأسئلة

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RadioShack building

Tel: 3578909
Mobile: 010 60906808

Clinic Schedule:

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