Injury prevention & Rehab
OMG MY KNEE HURTS, I TOTALLY HAVE ARTHRITIS!
Have you been experiencing knee pain? Difficulty in climbing stairs up and down? Morning stiffness? Red and swollen knee? If yes! Keep reading.... Know Your Knee: -->The inside of knee joint is padded by cartilage which provide cushioning effect to the joint. It also contains a small amount of fluid known as synovial fluid. When the cartilage wears off, the bones starts rubbing each other on every movement at the knee and this can cause the joint to become inflamed and this results in acute pain and stiffness. This can be mainly OSTEOARTHRITIS (OA). What is Osteoarthritis? -->Osteoarthritis is a condition that affects a person's joint often the knees. There are different types of arthritis which have different causes and treatment. Osteoarthritis is one of the several type of the arthritis and is the most commonest type too, mainly caused by wear and tear of the joints and is common as we age or can be a result of overuse or any injury in the past. Osteoarthritis can affect any joint waist shoulder hip but today we are going to talk specifically about knee. What would you exactly experience? -->A person suffering from osteoarthritis of knee find it harder to move around because of the pain and swelling. The stiffness can be bad in the morning and can get better as you start moving around. Initially on resting the joint the pain would subside but over a period of time this can cause pain even at rest. How do you know its Osteoarthritis? -->Along with the symptoms mentioned earlier, an X-ray can help you give a definite diagnosis of the condition. Who all are at the risk of being affected? -->Osteoarthritis tends to run in family and can also be associated with aging. People who have a history of previous injury at knee such as any ligament injury can develop early OA. Over use involving repeated activity and movement at knee such as, in an Indian scenario overuse can be seen in people who work in a squatting position such as farmer or women who mob in squatting position. Being overweight can also be one of the risk factors of osteoarthritis, as the extra kilos that you are carrying can cause more wear and tear of the knee as it has to bear that load while any physical activity! What do you do when one is suffering from osteoarthritis? -->We just cannot reverse the degenerative changes that has happened but try to slow down the process. Out of the risk factors that we have discussed, what seems to be under our control is working over the strengthening of the knee musculature in order to overcome any weakness of the muscle due previous injury or overuse. Shredding weight can be of added advantage for the betterment of the condition. Some Basic Keys To Remember: •do not squat deep down. •do not sit cross legged (alti palti) •do not use an Indian toilet and rather switch to commode. •do work on the strengthening of your quadriceps and hamstring muscle (Chair squat is a good starter) •do start with cycling without resistance rather than walking on a treadmill. (walking might aggravate the symptoms) •do lose those extra kilos in a quantified way in order to relax your knees. Feel free to shoot your queries!!!