This article provides General information about Neck pain and simple exercises that may help.
How does the neck work?
The seven bones that form the neck called the cervical vertebrae. They are linked together by facet joints which, together with the neck muscles, allow you to move your head in any direction. Between the bones are discs of cartilage known as intervertebral discs. at the level of each disc nerve roots branch out from the spinal cord. impulses travel along these sending sensation such as such and pain to the brain. the bones help to support the head and protects the spinal cord – the main which links nerves throughout the body to the brain.
What causes neck pain?
Cervical Spondylosis
Spondylosis occurs due to wear and tear in the neck bones. This is where disc become thinner, the facet joints become worn and the spaces between the bones become narrower. Spurs of bone, known as osteophytes, form at the edges of the vertebrae and the facet joints.
These changes are very similar to those seen in osteoarthritis. you can take medicines to ease pain and exercise will help you to stretch and strengthen your muscles. And
What causes knee pain?
There are many different causes of knee pain. A common cause is osteoarthritis, a condition that affects the body’s joints. The surfaces within the joint damage so the joint doesn’t move as smoothly as it should.
Your physiotherapist will be able to tell you what has caused your pain. The information and exercises here will be relevant for most cases.
What can be done to help?
Medication
Your doctor will prescribe you the right medicine. It’s important that you take them regularly and at the recommended dose to help you control the pain and allow you to continue exercising. Don’t wait until your pain is severe before taking painkillers. you can also have anti-inflammatory cream directly onto the painful area.
Surgery
Surgery may be recommended if your pain is very severe or you have mobility problems. your doctor will discuss with you what the surgery may involve.
Physiotherapy
If your knee pain is affecting your activity and this persisting meet your physiotherapist. Physiotherapy can help you manage pain and improve your strength and flexibility. A Physiotherapist can provide a variety of treatment help you understand your problem and get you back to our normal activities.
Physiotherapist may use electro therapy, manual therapy, exercise therapy, taping, knee braces, hot or cold pack to relieve pain and strengthen muscles acting on knee joint.
What can I do to help myself?
- Lose weight (if you are overweight)
- Exercise – low-impact activities such as swimming cycling and using a cross trainer are particularly good.
Therapeutic exercises
It is highly recommended to learn the exercise properly under the guidance of a physiotherapist
Thigh muscle (quadriceps) exercises
Straight-leg raise (sitting) : Sit well back in the chair with good posture. Straighten and raise one leg. hold for a slow count to 10, then slowly lower your leg. Repeat this at least 10 times with each leg. If you can do this easily, try it with light weights on your ankles and with your toes pointing towards you. try doing this every time you sit down.
Straight-leg raise (Lying)
Bend one leg at the knee. hold the other leg straight and lift foot just off the bed. Hold for a slow count.
Leg stretch: Sit on the floor or table with your legs stretched out in front. Keeping your foot to the floor, slowly bend one knee until you feel it being comfortably stretched. Hold for 5 seconds. straighten your leg as far as you can and hold for 5 seconds. Repeat 10 times with each leg.
Leg cross: Sit on the edge of a table or bed. Cross your ankles over. Push your front leg backwards and back leg forward against each other until the thigh muscles become tense. Hold for 10 seconds then relax. Switch legs and repeat. Do 4 sets with each leg.
Sit to stands: Sit on a chair. Without using your hands for support, stand up and then sit back down. Make sure each movement is slow and controlled. Repeat for 1 time. As you improve try to increase the number of sit/stands you can do in 1 minute and try the exercise from lower chairs for the bottom to steps of a staircase.
Step Ups: Step onto the bottom step of stairs with the right foot. Bring up the left foot, then step down with the right foot, followed by the left foot. Repeat with each leg until you get short of breath. Hold onto the Bannister if necessary. As you improve try to increase the number of steps you can do in one minute and the height of the step.
Knee squats: Hold onto a chair or work surface for support. Square down until your kneecap covers your big toe. Return to standing. Repeat at least 10 times. As you improve, try to squat a little further. Don’t bend your knees beyond a right angle.
Summary:
- Knee pain can be caused by a number of different things. what ever the cause, exercise and keeping to a healthy weight can reduce symptoms.
- You can take medicine to ease pain. taking them before exercise can help you stay active without causing extra pain.
- Try the exercises suggested here to help is pain and prevent future symptoms.
- Exercise from a physiotherapist
- Physiotherapy will help you to recover promptly.
