Dr Sai Phani Chandra

Knee health is essential for maintaining mobility and quality of life. Regular exercise can strengthen the muscles around the knee, reduce pain, and prevent injuries. Here are some beneficial exercises: 1. Quad Sets (Quadriceps Contractions) 🦵 How to do it: Sit with your legs extended. Tighten the muscles on the top of your thigh (quadriceps) and hold for 5 seconds. Relax and repeat 10-15 times. Benefits: This exercise strengthens the quadriceps, supporting the knee joint. 2. Straight Leg Raises 🦵 How to do it: Lie down with one leg bent and the other straight. Lift the straight leg several inches, hold for 5 seconds, and lower it. Repeat 10-15 times. Benefits: Targets the quadriceps and helps stabilize the knee. 3. Hamstring Curls 🦵 How to do it: Stand and bend one knee to bring the heel towards your bottom. Hold for a few seconds, then lower. Repeat 10-15 times. Benefits: Strengthens the hamstrings, which balance the knee and support overall joint function. 4. Step-Ups 🦵 How to d...

  Joint pain and joint injuries are two distinct conditions that often get confused. While both can cause discomfort, they have different causes, symptoms, and treatment approaches. Understanding the differences between them can lead to more effective treatments and better management of your health. Let’s explore these two conditions in more detail: What is Joint Pain? 🤕 Joint pain, also referred to as arthralgia , is a term used to describe discomfort or soreness in any of the joints in the body. It’s usually a result of various underlying conditions, such as arthritis , overuse , inflammation , or degenerative diseases . Joint pain may develop gradually, often increasing over time. The pain can be intermittent or constant, depending on the severity and underlying cause. Causes of Joint Pain Joint pain can be caused by a variety of factors, including: Osteoarthritis : The most common form of arthritis, which occurs when the protective cartilage that cushions the bones wears down,...