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#kneepainrelief #kneepainreliefexercises #kneepainreliefhomeremedy #kneepainreliefstretches #kneepainreliefmassage #kneepainreliefyoga #kneepainreliefmedicine #kneepainreliefexercisesforseniors #kneepainrelieffood #kneepainreliefoil #kneepainreliefexercisesathome #drkishanbhagwat #obesity #orthopedicsurgeon #wellness #arthritis #backpain 5 Secret Tips for Knee Pain Relief | ಮಂಡಿ ನೋವು ನಿವಾರಣೆಗೆ 5 ಸೂತ್ರಗಳು ವ್ಯಾಯಾಮ | ಆಹಾರ | ತೂಕ ನಿಯಂತ್ರಣ Our knees play a vital role in our daily activities, and keeping them healthy is crucial. Here are five key aspects that contribute to maintaining good knee health: 1. Strengthen Your Muscles Strong muscles around the knee are essential for its health. Think of the knee as a door hinge; if the hinge is well-oiled and functioning smoothly, the door moves easily. Similarly, strong muscles around the knee help it move freely. Strong thigh muscles, both front and back, support the knee by ensuring proper blood circulation, aiding in quicker recovery from injuries, and acting as shock absorbers. Here are five exercises to strengthen these muscles: Quadriceps Strengthening: Place a small towel or cushion under your knee, press down with your knee, hold for ten seconds, and then relax. Repeat 8–10 times. This exercise strengthens the front thigh muscles. Dynamic Quadriceps Strengthening: Sit in a chair, extend one knee straight, hold for ten seconds, and then bend it slowly. Do this with both legs 8–10 times. This exercise targets the front thigh muscles. Pillow Squeeze: Sit in a chair with a pillow between your knees. Squeeze the pillow firmly with your knees, hold for ten seconds, then release. This strengthens the inner thigh muscles. Straight Leg Raise: Lie down, raise one leg to 30 to 40 degrees, hold for 5 seconds, then lower it. Repeat with the other leg to strengthen the front thigh muscles. Hip Abductor and Extensor Strengthening: Perform exercises that target the muscles on the backside and outside of the thigh to reduce knee pressure. 2. Reduce Body Weight Maintaining a healthy weight is crucial for knee health. Excess body weight puts extra strain on the knees, which can lead to pain and slow recovery. For every kilo gained, the knee experiences four times that weight during activities like standing or climbing stairs. A 5% reduction in body weight can lead to a 50% reduction in knee pain. Achieve this by following a balanced diet, rich in fruits, vegetables, lean proteins, and healthy fats, while reducing carbs, sugary substances, and unhealthy fats. Regular exercise, including both cardio and strength training, is also essential. 3. Maintain Proper Posture Good posture prevents excessive pressure on the knees. When lifting heavy objects, keep your back straight, bend at the hips and knees, and keep the object close to your body. Avoid twisting your body while lifting. Proper posture while standing, walking, and running can also reduce knee pain. For tips on proper lifting techniques and posture, check out the detailed videos I’ve created on these topics. 4. Incorporate Anti-Inflammatory Foods An anti-inflammatory diet can help reduce knee pain caused by inflammation. Include ginger and turmeric in your diet, as they have anti-inflammatory properties. Omega-3 fatty acids found in flax seeds, chia seeds, walnuts, and fatty fish can also help. Prioritize green leafy vegetables, fresh vegetables, and berries, which have antioxidant properties that help reduce inflammation. 5. Wear Proper Footwear Choosing the right footwear is vital for knee health. Supportive shoes with good cushioning can reduce knee pain. Opt for MCR (Micro Cellular Rubber) shoes or use insoles if you have flat or high-arched feet. Regularly check and replace worn-out shoes to maintain proper cushioning and support. Generally, walking shoes should be replaced after 600 to 800 kilometers, or every 6 to 8 months. For a comprehensive guide on these aspects and more exercises, watch the detailed video I’ve made. Proper care, exercise, and attention to these factors can help maintain and improve your knee health. For more details: Bhagwat Hospital Court Road, Sagar - 577401 Contact - 8762288163 Web: www.bhagwathospital.com Facebook: / bhagwathospitalsagar Instagram: / bhagwathospital Linkedin: / drkishanbhagwatಮಂಡಿ ನೋವು ನಿವಾರಣೆಗೆ 5 ಸೂತ್ರಗಳು ವ್ಯಾಯಾಮ ಆಹಾರ ತೂಕ ನಿಯಂತ್ರಣ