Some two million people around the world have surgery called knee arthoscopy every year to heal meniscal tears, damage to the crescent-shaped cartilage that cushions the knee joint.But, according to researchers in Norway, exercise might be just as good at healing these injuries as surgery
Losing weight, strengthening muscles, and increasing flexibility may help you stave off joint replacement.
The main component of joint surgery avoidance is strengthening the muscles that support your joints. The quadriceps in the front of the thigh and the hamstrings in the back are key to knee strength. The stronger your quads are, the less load that gets transferred into the joint.
To build quad strength, you’ll start exercising while lying down: tightening your quads with your leg out in front of you, or lying on your stomach and raising your foot into the air to strengthen your hamstrings. You’ll progress to standing exercises such as leg lifts and curls, and graduate to exercising on weight machines.
The gluteal muscles in the buttocks and flexors in the pelvis are important for hip strength and flexibility. To beef them up, you’ll start with a number of different leg lifts, such as extensions and clamshells, before progressing to exercises on weight machines.
Stretching is important to keep the muscles flexible.
You’ll see a change in your muscles after four to six weeks of daily exercises. Then you can move to rigorous exercises two to three times a week, but you can never go back to a nonactive lifestyle. “Doing this doesn’t restore cartilage. If you stop, you’ll go back to the way you felt before,” says Nolan.
The force you place on your joints can be up to six times your weight, so shedding pounds can reduce that pressure. Even a 10-pound weight loss can make a huge difference. But don’t jump into a drastic diet plan. You’ll have to work with a dietitian to reduce calories but ensure you’re getting the baseline of what your body needs to build muscle and keep up your energy. A typical guideline is 130 grams (g) per day of carbohydrates for both men and women, and 56 g of protein per day for men, 46 g of protein per day for women.
Chondroitin and glucosamine supplements may help as well, although research has provided mixed results. Chondroitin sulfate helps to keep cartilage from deteriorating. Glucosamine stimulates cartilage formation and repair.
|There’s no guarantee that a program of weight loss and muscle strengthening will help everyone avoid joint surgery, either. But experts say the approach is an important alternative and many surgeries have been avoided.|
CB Physiotherapy at home offers high quality & Affordable home-care physiotherapy. You can book appointment
- Physiotherapy at home in Bangalore,
- Physiotherapy at home Gurgaon,
- Physiotherapy at home Delhi ,
- Physiotherapy at home in Mumbai
Reference : Harward health Publishing : Avoiding knee or hip surgery