Osteoarthritis of Knee Joint

Osteoarthritis [OA] is a joint disease in which healthy cartilage cushioning the bones at the joints breaks down through wear and tear. When this cartilage deteriorates, the bones rub together, causing pain. Studies reveal that this is a commonly found disease in many people. Osteoarthritis can lead to stiffness, pain, swelling, and limited joint motions. However, if you have Osteoarthritis, your exercise programs must be gentle and low-impact to keep painful joints from being jarred or injured. If you, your relative, or your friend has OA problems, a perfect solution could be Medical Yoga, as it is one of the best therapies for treating OA patients, as it can help relieve pain and stiffness.

We advise people with OA problems to begin Yoga practice slowly with initial warm-up techniques. If in doubt, talk to our experts and find out the best Yoga practices that suit your condition.

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Common clinical symptoms :

Knee pain that is gradual in onset and worsens with activity
Knee stiffness and swelling
Pain after prolonged sitting or resting
Crepitus or a cracking sound with joint movement

Causes of Knee Pain

Change in Weight Bearing Axis:

Due to imbalanced life style body starts losing muscles balance. It creates unevenness between right and left side of body. Due to unevenness Centre of gravity changeswhich lead to affect body’s weight bearing axis. Because of Change in weight bearing Axis,own body weight starts creating excess strain on knee joint & associated muscles. Hence process of degeneration took place.

What do you think, Overweight Can lead to knee pain? If yes ….
Then how Sumo wrestler able to do wrestling with so much of weight?
Or
Why under weighted people also have knee pain?

However, Knee pain occurs not because of body weight but it occurs due to uneven weight distribution. Example- If your body weight is around 100 kgs and you are putting equal 50-50 kgs on each body side then 100 kgs weight will not going to trouble you at all, but if your weight is 60 kgs and your weight distribution is uneven like 40 kg and 20 kg then definitely you are going to damage the side where you are exerting 40 kg. That’s the same logic behind filling equal air in truck tiers too.

Weak Muscles :

Muscles provide support to our joint and make them move with appropriate efforts. If after walking one is getting pain in legs, proves leg muscles which were in action while walking has started losing strength & gradually, they will stop supporting leg movement. In short, we should make our muscles strong enough to support the knee joint for longer time. If any simple jerk can break our ligament indicating towards weak muscles.

If you are doing every day exercise still you suffer from knee pain? Why?

Because doing exercise daily strengthens only large superficial muscles, make them stronger which moves your body however you should work on those deep muscles too which actually provide support to your knee joint.

Deficiency of Vitamins – Vitamins like B12 and D3, Calcium deficiency can also cause knee pain. Fixing the mentioned deficiency through dietary intake would also help us to get some relieve from knee pain.

If your muscles are strong but still you have knee pain?

It has been proved that repetitive contraction of muscle, high intense anaerobic exercises make our muscles stiff due to increased white muscle fiber in the muscles. If your muscles are too tight, they start pulling your bones together which will cause reduction in joint space. If there is tightness in muscles, it will reduce range of movement of knee joint.

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Yoga treatment for OA problems

Many people think that Yoga is only a fitness activity. However, many studies have shown its effectiveness in treating OA problems too. These include relief in joint tenderness, painful exercises, and finger range of motion. The good rule of thumb is to keep it gentle. According to medical and Yoga experts, gentle Yoga practice is the key to success while treating patients with any arthritis.

Science behind yoga therapy to cure knee pain

Corrects weight baring axis - With probs like rope and belt, we improve the body posture as well as the equilibrium between right and left side of the body. It helps to correct body weight bearing axis in alignment with center of gravity. Lesser the strain onto the muscles, save muscle energy which will lead to delaying the muscle degeneration process and muscle would work for longer duration. Hence patients start feeling better.
Improves Joint space - Reduce joint spaces is the result of weak muscles, & faulty weight bearing axis. Through rope and belt, weight bearing axis got rectified which shows positive result on increasing joint spaces too. This has been proved by multiple pre and post x-ray reports.
Strengthens muscles - By the practice of medical yoga, antagonist and agonist muscle pair in body start working in harmony. They start giving support to knee joint as well as reduce pressure from the joint and prevent friction of bones on each other.
Improves muscle flexibility - Reduced joint spaces cause friction in knee joint so if you want strong, painless knee than start working on knee joint flexibility. Through practice of rope and belt therapy you can increase knee joint flexibility through passive stretching which works like nectar for knee joint.

Following Yoga types are recommended for arthritis patients,

to overcome Osteoarthritis problems, of course, with the consultation and under the guidance of the experts

Iyengar: This type uses a few props and other supports to help provide modifications of poses. It is effective for helping with OA of the knees.
Anusara: It focuses on image-based exercises.
Kripalu: More focus is on meditation and less on body alignment.
ViniYoga:Helps in coordinating the breath and movement.
Phoenix rising: It combines physical poses with a therapeutic emphasis.
Knee stretches: It increases the gap in the knee joint using two soft rope loops, one tied to the thigh bone and the other below the knee joint. It helps to reduce frictional pain.

Benefits :

The essential benefits include increased strength, flexibility, better stress management, and balance. It helps in overall well-being. Recent researches have shown that people with Osteoarthritis feel better with Yoga. The focus of almost all the therapies is on:

Breath awareness and breathing techniques : These techniques teach you to control your breathing to feel better. Practicing these techniques during a painful flare-up of Osteoarthritis can be helpful.
Movements to improve strength, flexibility, and balance: Selected Yoga postures help to keep the joint muscles strong and flexible. Regular Yoga practice ensures that your body remains pain-free.
Relaxation and meditation: Practicing relaxation and meditation techniques regularly helps reduce stress.

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Osteoarthritis of Knee Joint