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20 January 2020

KNEE PAIN AND SORENESS IN THE MORNINGS?

It's not normal, but it is common to have knee soreness, stiffness and pain in the mornings.  You're  not the only one who experiences these symptoms.  But I have a solution just for you.  Here are 3 exercises that you can perform before you jump out of bed. 

#1   While lying on your back, slide your heel along the bed towards your buttocks.  This will bend your knee.  Hold 5seconds and slide your heel back to the starting position.  Perform 10x, and repeat 2 to3 times.


#2  While lying on your back with your legs straight, gently tighten your quadricep muscle, which will almost cause the back of your knee to staighten.  Hold 5 seconds, perform 10x, and repeat 2- to 3 times.


#3  While lying on your back again, bend your knees so your feet are on top of the bed.  Together with both knees, sway them from side to side towards the bed.  Perform 10x, hold 3seconds, and repeat 2 times.

BONUS EXERCISE:

#4 Now sit up at the edge of the bed with your legs hanging down.  Now lift each leg up with your toes pointing towards the ceiling.  Lift and hold for 3 seconds and then lower.  Repeat 10x, and then repeat with the other leg.  Repeat 2 times.


YOU ARE NOW READY TO STAND AND WALK.  THESE EXERCISES WILL ASSIST IN TAKING THE EDGE OFF YOUR PAIN IN THE EARLY MORNINGS.  


Please call me with any questions or concerns:

AVINNASH SOOKMANGAL  MPT, BSc.

REGISTERED PHYSIOTHERAPIST

22 April 2020