6 exercises that can help you fix your knee injury
Participants performing Inner thigh leg raise
A sportsman now need not worry about knee injuries while playing as stretching and strengthening the muscles can help one get over the injuries..
BU Sports Officer, Pratima Singh organizedKnee Injury Rehabilitation workshop on August 8 and 9 at the basketball court to teach six exercises that can help sportsmen deal with knee injuries..
The workshop started with BU Sports officer telling students that she suffered a knee injury in 2011. Doctors suggested her to undergo an operation. After consulting doctors, she consulted a physiotherapist who told her fewknee rehabilitation exercises. For six months she regularly did those exercises and the pain vanished.
Singh said, “I wanted to organize this workshop to spread awareness among students about knee injury rehabilitation exercises. Practicing few basic exercises each day can help them reduce pain or regain power in their knee.”
1.Full Squat with the help of partner
Whenever one has knee injury the length of the muscle shortens. So,this exercise is done to increase the length of the muscle. It is a partner exercise so one partner must hold the hand of the other partner and the partners slightly bend their knees and then progressively deepen them turn by turn. Each participant had to do it 15 times. The Sports Officer told participants, “Whenever you start exercising you will experience pain but don’t get afraid. Go slow, pain will itself vanish.”
2.Leg Extension
This is an excellent exercise for targeting quadriceps. While sitting, the participants have to move their legs up and down for at least 10 times. For this exercise some students used ankle weights.
3.Hamstring curl
This exercise targets hamstrings muscle. Students were told to stand up and in a standing position move their legs back and forth 10 times. They were also asked to prop their head with their hand and rest their head on their arms. And lift bottom leg up and down.
4.Side Leg Raise
It targets outer thigh. Participants had to lie down on their left side with their body in a straight line from head to toe and right hip directly over the left hip. And they had to lift their right leg first till 45 degree then later till 30 degree 10 times each.
5.Inner Thigh Leg Raise
This exercise focuses on inner thigh. Participants were instructed to lie on one side, stretch their lower leg and cross their other leg over it. Resting top foot on the floor they were told to release their other leg. They had to repeat it 25 times.
. 6.Calf Raise
The standing calf raise focuses on calf muscles. Students were told to stand on the staircase and raise their heels a few inches above the edge so that they are standing on their toes.
Maninder Jeet Singh, a participant said, “I have pain in my knees so I came here. After exercising I felt really nice and I would exercise regularly.”
Sneha Goldar, another participant, said, “When I was in 11th grade while playing football I injured my knee, it was 3rd grade ACL tear. I have been practicing these exercises since ,6 months under the guidance of BU Sports Officer. There has been a lot of improvement in my knees.”
BU Sports Officer, Pratima Singh organized
The workshop started with BU Sports officer telling students that she suffered a knee injury in 2011. Doctors suggested her to undergo an operation. After consulting doctors, she consulted a physiotherapist who told her few
Singh said, “I wanted to organize this workshop to spread awareness among students about knee injury rehabilitation exercises. Practicing few basic exercises each day can help them reduce pain or regain power in their knee.”
1.Full Squat with the help of partner
Whenever one has knee injury the length of the muscle shortens. So,this exercise is done to increase the length of the muscle. It is a partner exercise so one partner must hold the hand of the other partner and the partners slightly bend their knees and then progressively deepen them turn by turn. Each participant had to do it 15 times. The Sports Officer told participants, “Whenever you start exercising you will experience pain but don’t get afraid. Go slow, pain will itself vanish.”
2.Leg Extension
This is an excellent exercise for targeting quadriceps. While sitting, the participants have to move their legs up and down for at least 10 times. For this exercise some students used ankle weights.
3.Hamstring curl
This exercise targets hamstrings muscle. Students were told to stand up and in a standing position move their legs back and forth 10 times. They were also asked to prop their head with their hand and rest their head on their arms. And lift bottom leg up and down.
4.Side Leg Raise
It targets outer thigh. Participants had to lie down on their left side with their body in a straight line from head to toe and right hip directly over the left hip. And they had to lift their right leg first till 45 degree then later till 30 degree 10 times each.
5.Inner Thigh Leg Raise
This exercise focuses on inner thigh. Participants were instructed to lie on one side, stretch their lower leg and cross their other leg over it. Resting top foot on the floor they were told to release their other leg. They had to repeat it 25 times.
. 6.Calf Raise
The standing calf raise focuses on calf muscles. Students were told to stand on the staircase and raise their heels a few inches above the edge so that they are standing on their toes.
Maninder Jeet Singh, a participant said, “I have pain in my knees so I came here. After exercising I felt really nice and I would exercise regularly.”
Sneha Goldar, another participant, said, “When I was in 11th grade while playing football I injured my knee, it was 3rd grade ACL tear. I have been practicing these exercises since ,6 months under the guidance of BU Sports Officer. There has been a lot of improvement in my knees.”
Recent Messages ()
Please rate before posting your Review
SIGN IN WITH
Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name calling or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil.