Knee joint is the one joint of body which is most susceptible to pain and injuries. The joint bears all the body weight, is very crucial for walking and yet often ignored when comes to care.
Practicing some isometric exercises we can maintain the mobility and functioning of the joint in long run.
Isometric literally means “length remaining the same”. These exercises involves the contraction and relaxation of the muscle fibers, however, the knee angle remains unchanged. These exercises can be used both for increasing muscle strength and for rehabilitation of the joint.Isometric exercises can be performed by using submaximal and maximal muscle action. In submaximal method, weights are used and in maximal method muscles are contracted to their maximum strength by pushing against a static object.
Isometric For Quadriceps
Lie down on a smooth surface or sit with your knee extended. Place a rolled towel under your knee and press it with the knee. Feel the contraction of the muscles in front of the joint. Hold the contraction and count till 10 and then relax. Repeat it for 10 times initially and then gradually increase by 2 contractions at a time.
Isometric For Hamstrings
With the same position as above, remove the towel placed under your knee. Now press the heel against the bed. Feel the muscles behind your knee contracting, hold it for the count of 10 and then relax. Repeat it as described above for quadriceps.
Straight Leg Raise
With lying on your back, contract your quadriceps and then lift your leg straight. When lifting, do not bend your knee. Lift it to an angle of 45 degrees, hold it for the count of 10 and then relax. Perform it 10 times in one set and then can increase by 2 repetitions at a time.
Hip Adductors Strengthening
In the same position, place a rolled towel between your thighs. Now press the towel from both thighs, hold and count till 10 and then relax. Start with 10 repetitions at a time and then increase it slowly by adding 2 repetitions each time.
Hip Abductors Strengthening
In the side lying position, raise your leg to an angle of at least 30 degrees. Maintain the position for the count of 10 and then relax. Start with 10 repetitions at a time and then increase by adding 2 repetitions each time.