Rehabilitation Exercises to relieve knee and other pains
| １． | Basics |
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First,
have your knee X-rayed at an orthopedic clinic. If it is confirmed that
there is still knee cartilage remaining, rehabilitation exercises are
recommended. Get a prescription for an ointment to relieve muscle pain.
Doing only one or two types of
rehabilitation exercises will make you bored and will end in a short
time, so it will not be very effective. Doing a variety of
rehabilitation exercises will be effective in about 30 minutes.
Recommended for people who are reluctant to go for walks.
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２． |
Rehabilitation exercises while lying down |
| （1） | Exercises in which you lie down and lift one leg and move it horizontally repeatedly from side to side |
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Lie on the mat and raise one knee. Raise the other leg slightly and move
it horizontally from side to side 10 to 20 times. Then move the other
leg in the same way. Rotate your both wrists while doing this exercise.
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Lie on the mat, bend your knees
and place the ball between your knees. Raise the toes of one foot
slightly and move them up and down repeatedly 10 to 20 times. Move the other foot in the same
way. If possible, lift your hips.
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| （3） | Stepping exercise with your hips raised while lying down |
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Lie on the mat and raise your knees. With your hips slightly raised,
tap your feet 10 to 20 times. |
| （4） | Exercise your abdominal and quadriceps muscles with your thighs vertical and your shins horizontal. |
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Lie on the mat, raise your both knees and lift your toes. Count to 15
while rotating your wrists as you do this exercise. Next, move your legs
like you're pedaling a bike and count to 15. Repeat this for one minute.
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| （5） | Back stretch |
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Sit on the mat and bend forward with your back straight. Stay in that position for about a minute.
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３． |
Standing rehabilitation exercises |
| （1） |
Neck exercise
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| Rotate your neck 15 to 20 times. |
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| （2） | Swinging your arms around |
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Rotate each arm in a circle 15 times. It's difficult when your
shoulders hurt, but you have to endure the pain; in other words, rotate
your arms until it hurts. When your body is in pain, it seems to work to
repair itself. I think |
| （3） |
Arm move to back exercise
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| While enduring the pain, put your arm behind your back. Place your
other hand on the back and push up. In my case, it was cured when I
heard a cracking sound. It seems that calcium is deposited in the joint
and causes pain. By rotating your arm behind your back, you can peel off
the deposited calcium. |
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| （4） | Toe exercise (toe joint exercise) |
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As shown in the left figure, place your right hand on a wall or pillar,
move your left foot slightly back, and lift your right foot. Then, move
your heel up and down using the toes of your left foot as the axis.
After doing this 15 times, do the same with the other foot. Do this
movement three times each. |
| （5） | Calf and Achilles stretches and quadriceps exercises |
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As shown in the left figure, place your right hand on a wall or pillar, move your left foot slightly back, and bend your right knee forward. Place the heel of your left foot firmly on the floor. In this position, move your right knee forward and bend it slightly as if you are squatting, then immediately return to the original position. Repeat this 15 times. Do the same with the other leg.
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| （6） | Toe joint movement |
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While maintaining the above posture, bend your left toes and squat
down slightly, then return to the original position. Repeat this 15
times. Do the same with the other leg. |
| （7) | Leg quadriceps exercises for legs |
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| ① ：Stand normally. ② ：Bend your knees slightly. ③ ：Keeping your knees bent, move your right foot slightly back. ④ ：Stand upright. ⑤ ：Bend your knees slightly. ⑥ ：Move your right foot back. ⑦ ：Stand upright. Repeat the above exercise 10 to 20 times. Repeat with the other leg. |
| （8） | Foot flexion and extension |
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Spread your arms as shown in the left image, then bend and clasp
your hands together. Open your hands as you stand up. Do this exercise
10 to 20.
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| (9) | Oblique push-up exercise |
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Place your hands on the desk as shown in the left image, move your
feet back, and do push-ups at an angle. Do 10 to 20 repetition |
| (10) | Indoor running exercises |
| You can start this type of running exercise after you have been doing the rehabilitation exercises above for about a year and have built up muscle mass. Do some light running indoors. You can run around the room in circles or back and forth. Do this for about 1 to 3 minutes. |
That's all. I think it will take about a year for the pain to go away. If you get muscle pain, take a few days off, but it's important to keep going and not give up. Let's do your best. I sincerely hope that your knee pain and other age-related pain will go away and that you will be able to live healthy days.
