Osteoarthritis is one of the most common types of arthritis which happens among the older women and men. This degenerative disease includes the breakdown of the cartilage of any joint in the body. And these cartilages are responsible for the shock absorbency while joints are rubbing against each other. They bear most of the weight and pressure of the joints making them free to move. The wearing and tearing of these cartilages make sore joints, pain after increased activity or extended periods of inactivity, joint deformity, and fluid accumulation. Around 75% of the total world population are suffering from joint problems and further, they opt for joint replacement surgery. Women are at greater risk than men. People who used to do jobs requiring heavy squatting, sit-ups, weight lifting, or kneeling may reflect this type of issues. But one should always opt for the alternatives first and consult with the orthopaedic surgery doctors in Delhi and India.
Check out these exercises:
- Standing Calf Stretch
Stand straight facing a wall or a mirror (people use this technique to encourage themselves) and push the wall. How should you push it? Well, put your right leg at the front of you and your left leg behind and then place the palms on the wall (making 90-degree angle). Bend your right front knee and lean into the wall, and then slightly stretch your left calf muscle. Hold this same posture for at least 30 seconds.
- Seated Hip March
Sit on a chair with no arms and adjust yourself comfortably there. Lift your right foot off the floor, and keep your knee bent under the chair at a 90-degree angle. Hold your right leg for five seconds, and then try the same with your left leg.
- Quadriceps Stretch
Stand straight holding a fixed object and then pull up your left leg by bending it and holding it with your left hands. At that time keep your right-hand perpendicular to your body. Repeat the same thing on the other side as well.
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