It is observed that overweight and unfit individuals are more prone to knee problems - pain, injuries, arthritis and related issues. Knee injuries are also common among athletes especially footballers and runners. Knee injury can happen with ligament tears or meniscus tears which are common among obese people along with other types of injuries.
The knee joint is an intersection of femur (thigh bone), patella (knee cap), tibia and tibula (shin bone). At the intersection is strong rope- like structures called ligaments which hold the bones together. There are 4 ligaments - lateral collateral and medial collateral which control the sideward movement of the knee; anterior and posterior cruciate ligaments which control the forward and backward movement. Ligament injury or sprain can be caused by heavy weight or a sudden improper movement. Meniscus is a C-shaped cartilage which acts like a shock absorber between the thigh bone and sheen bone. Meniscus tear can happen due to accidents, obesity, sudden improper movement or wear and tear that occurs with age.
In such cases, physical therapy or rehabilitation is advised along with medical treatment. Normally doctors recommend gentle exercises, physiotherapy, weight loss, strengthening of muscles that support the knee along with adequate rest.
YOGA: EXERCISES FOR THERAPY AND CONDITIONING
Research has shown that yoga can reduce symptoms such as pain, swelling and tenderness in the knee joint. With 8.4 million postures, yoga can offer a range of options considering the weight, age, degree of injury and lifestyle of an individual.
In most cases, therapy and conditioning pave the path for strengthening and weight loss. While therapy can help relieve pain gently restoring ease in mobility, conditioning is the first level of training for the joints and muscles through a structured exercise format. Following regime can be practiced 3-4 times a week to gain benefits.
1. Sit on the chair with the legs stretched up and tighten the quadriceps, curl the toes inwards. Release after 10 seconds, pointing the toes forward. Hold for 10 seconds and relax. If one is able to sit on the floor, the same can be repeated with a turkey towel rolled under the knees. Press against the towel while tightening the muscles and knees and toes curled in. Hold for 10 seconds and release pointing the toes forward.
2. Stand with the back straight using the support of a chair or wall. Raise the leg in different directions repeatedly -- up and down, sideways, back and forward keeping the gluteus, quadriceps and hamstrings tight. Repeat each movement at least 10 times on each leg.
3. Stretch as shown in pictures using support.
KEEP IN MIND:
Breathe deeply and slowly throughout the practice.
These tips and exercises are indicative of the benefits of yoga. This is not absolute therapy. Guidance of a medical professional is a must. Practise yoga with a teacher who can guide individually, based on weight, fitness levels and medical issues. Also follow the right dietary guidelines.
