Joint Pain by Mobile Physiotherapy Clinic - Dailymotion

Mobile Physiotherapy Clinic

Joint pain refers to discomfort, aches, or soreness in any of the body's joints, commonly affecting the knees, hips, shoulders, and hands. It can result from injury, inflammation, arthritis, overuse, or age-related wear and tear, often leading to reduced mobility and quality of life.<br /><br />#JointPain #ArthritisRelief #HealthyJoints #PainManagement #JointCare #Physiotherapy #StayMobile

Transcript

00:00Welcome back to Mobile Physio. If you're struggling with knee pain due to osteoarthritis,

00:06this video is for you. Today, I'll show you simple and safe exercises to reduce pain,

00:12improve mobility, and strengthen your knees. Static quadriceps exercise, sit or lie down

00:18with your leg straight, tighten the thigh muscles by pressing the back of your knee down toward the

00:22floor or bed, hold the contraction for 5 to 10 seconds, then relax. Repeat 10 to 15 times per

00:29leg. Vastus medialis oblique exercises, sit with your legs extended, placing a small wedge under

00:36your knee, tighten your thigh muscles and lift your heel off the floor, hold for 5 seconds,

00:42then lower, repeat 10 to 15 times per leg. Heel slides, lie on your back with leg straight,

00:48slowly slide one heel toward your buttocks, bending your knee, straighten your leg back out and repeat

00:5310 to 15 times, straight leg raise, lie on your back with one knee bent and the other leg straight,

00:59tighten your thigh muscle and lift the straight leg up to knee height, hold for a few seconds,

01:04then lower slowly and repeat 10 to 15 times, seated knee extensions. Sit tall on a chair with both feet

01:10flat on the floor. Slowly straighten one leg forward and hold for 5 seconds, lower it back down gently

01:17and repeat 10 to 15 times per leg, mini wall sits, stand with your back against a wall and feet shoulder

01:23width apart, slowly slide down into a small knee bend, no more than 45 degrees, hold for 5 to 10

01:30seconds, then return to standing and repeat. Clamshells, lie on your side with knees bent and feet

01:36together. Keep feet touching as you lift your top knee upward, lower it back slowly and repeat 10 to

01:4215 times per side. Low-impact aerobics, gentle walking, cycling, or water exercises are excellent

01:50to keep your joints moving and reduce stiffness. Remember, consistency is key. Do these exercises

01:57regularly, at your own pace, and stop if you feel sharp pain. These moves can help you manage osteoarthritis

02:04and keep your knees strong. If you found this helpful, don't forget to like, share, and subscribe

02:10to Mobile Physio for more health and physiotherapy tips. See you in the next video!

Knee Osteoarthritis? Try These Pain-Relief Exercises!

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