Super Easy Exercises for Knee Arthritis by Dr Vijay Guleria (PT Ortho)

Arthritis Osteoarthritis

According to the Centers for Disease Control and Prevention (CDC), osteoarthritis commonly known as OA affects 25 million people in the United States.

Osteoarthritis is the second most common rheumatologic problem and it is the most frequent joint disease with a prevalence of 22% to 39% in India. 

OA is more common in women than men, but the prevalence increases dramatically with age. 

OA best known as the “wear-and-tear” form of arthritis, OA breaks down cartilage between the joints and eventually causing the bones to grind together causing pain. 

The most common type of arthritis, nearly one in two adults will develop knee OA during their lifetime.

Affected group

 India may become the osteoarthritis capital of the world with over 60 million cases by 2025, doctors say. Doctors say osteoarthritis is the most prevalent form of arthritis in India, affecting over 15 million adults every year.

Rheumatoid arthritis (RA) is the second most common type of arthritis, affecting around1.5 million Americans. 

A systemic autoimmune disease, it mainly attacks the synovial joints: the hands and wrists, shoulders, elbows, knees, ankles, feet, and toes. RA may eventually deform or destroy the joints that it affects worst.

Who Gets Knee Arthritis commonly?

Anyone can get knee OA. It usually develops after the age of 40, but it can potentially occur earlier in some cases as early as 20s. OA mostly affects the knee, hands, hips, and lower back. 

Knee OA is seen in people commonly who are obese or overweight.

Two out of three obese adults are at risk of eventually developing this painful, potentially disabling condition known are arthritis.

How Exercise Helps Knee Arthritis

Exercising an arthritic knee may seem wrong, but regular exercise can actually lessen and even relieve arthritis pain and other symptoms, such as stiffness and swelling of the joint.

There are several reasons to exercise with knee arthritis:

1. Exercise maintains the joint’s full range of motion.

2. Strong muscles help the joint absorb shock.

3. Exercise strengthens the muscles that support the joint.

4. Exercise doesn’t have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint even as they increase its flexibility and strength.

If exercise elevate the OA pain?

Trend shows mild discomfort during exercise is normal initially. Condition may become a little bit sore the day after you exercise. Please note, in case if you experience severe pain, swelling, or stiffness, stop exercising the affected joint and visit your doctor for further help.

People with knee arthritis should do moderate exercise for at least 30 minutes a day, five days a week. 
*You can even break it down into three, 10-minute sessions each day. You should experience better mobility and less pain within three to six weeks time. 

What Types of Knee Exercise Work Best in OA?

Walking is an excellent form of exercise. Walking have low-impact, and because it’s a weight-bearing exercise, it helps strengthen the muscles and build bone. 

Prepare yourself before the walk, wear good, sturdy shoes. Start out slow, and gradually increase your pace and distance for best results.

Exercising at Home or Work

The very best knee exercises  for you may be the ones you can do at home or even during a  short break at the office. They’re easy, effective, and convenient, and don’t require any special equipment. Do them slowly, gradually increasing the number of repetitions as your muscles get stronger.
Isometric exercises:
There are three types of basic therapeutic exercise that may help strengthen the knee area
1. isotonic, 
2. isokinetic and 
3. isometric exercise. Of these three, isometric exercise might be the most appropriate and easy to understand by patients and can be easily and safely performed at home or when traveling because it requires no or minimal equipment. Further, isometric exercise causes the least inflammation and pressure. Isometric exercises are simple to perform and that rapidly improve strength. Isometric means no change in length of  the muscle, to perform this  place a roll of towel under your knee and push it down and hold for 5 seconds. same should be repeat to the both legs approx 10 min.Secondly hold the towel between your both knee and hold while try to take it out with hands.

Water exercise, or walking in the knee  immersed water: This activity is also superb for muscle strength, endurance and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move. Look for hydrotherapy clinic in vicinity and do some water exercises. Now a days some gym also have the trend to keep hydrotherapy tubs.

Gentle stretching is very good in cases of knee OA:

Gentle stretching have very positive effect on soft tissues and muscles of knee joint so be sure to do a few gentle stretching exercises to help prevent your muscles from tightening up and keep the circulation at its best. 

PS: Consider exercising your knees every other day to give sore muscles a rest.

Aim of the exercises and stretching is to provide optimum conditions not to worsen the condition.

Super Easy Exercises for Knee Arthritis by Dr Vijay Guleria (PT Ortho) are here for you:

The Leg Raise in lying position: 

Firstly lie flat on your back on the hard surface with your arms at your sides, toes up. Keeping your leg straight, tighten your leg muscles and slowly lift it several inches so that you can see your foot toes tips. Meanwhile tighten your stomach muscles to push your lower back down. Hold and count slowly to five, then lower the leg as slowly as possible. Repeat it, then switch to the other leg. Start with one set of four for each leg. This exercise strengthens the quadriceps, which are the large muscles on the front of your thigh that also attach to your knee joint.

The Hamstring Stretch in lying position: 
Lie on the hard surface with both legs bent. Slowly lift one leg, still bent, and bring your knee back toward your chest (knee to chest). Link your hands behind your thigh (not your knee) and straighten your leg. Pull your straight leg back toward your head until you feel the stretch. Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor. This exercise stretches and strengthens your hamstrings, which are the muscles on the back of the thigh that attach to the knee.

The Half-Squat: 
Standing with your feet shoulder-distance apart, stretch your arms out in front of you (hold on to a chair for balance, if required), and slowly bend your knees until you’re in a half-sitting position. 
Keep your back straight and chest lifted and don’t lean forward during the exercise. 
Keeping  your feet flat on the floor, hold the position for five seconds, then slowly stand back up. Do 10 repetitions, and slowly work up to three sets of 10. This exercise strengthens the muscles in the front and back of your thighs, along with the gluteus muscle (buttocks).

The One-Leg Dip: 
Standing between two chairs, holding on to them for balance, lift one leg about 12 inches and hold it out in front of you. Slowly, keeping your back straight, bend the other leg and lower your body a few inches, as if you were about to sit in a chair. 
Don’t cross the lifted leg in front of the bent leg. Hold for five seconds and straighten back up. Repeat and switch legs. Start with one set of four leg dips for both legs, and slowly work up to three sets. This exercise strengthens the muscles in the front and back of your thighs, as well as your buttocks.

The Leg Stretch: 
Patient should sit on the floor with both legs out straight. Stabilizing with hands on either side of your hips, keeping your back straight. Slowly bend one knee until it feels stretched, but not until it becomes painful. Hold the leg in that position for five seconds, then slowly straighten your leg out as far as you can, again holding for five seconds. Repeat, switching legs whenever one begins to tire, 10 times. This exercise strengthens the quadriceps, which are the muscles on the front of the thigh.

Before doing the Exercises:

If you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat brings the blood up to the surface, decreasing stiffness and soothing or even relieving the pain. 

Patient on medication:
If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.

After Exercises:

After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling that the exercise might have caused. It will also help to soothe and relieve pain.

It is strictly advised that these easy exercises can produce significant harm/ injury to you if not performed under the guidance and supervision of your physiotherapist/ physical therapist doctor initially.

Doctor of Physical Therapy (DPT) Admissions Criteria in US

Doctor of Physical Therapy (DPT) Admissions Criteria

First criteria for admission are a bachelor’s degree from an accredited institution.  Applicant can apply while they are still enrolled in an undergraduate degree program or while you are completing prerequisite coursework.  Applicant should submit a plan of study with his application that indicates all remaining courses that will be completed prior to program enrollment.

Secondly an official GRE score report should sent directly to the University from ETS.  The GRE test must have been taken within the last five (V) years.  A combined minimum GRE score of 294 for the verbal and quantitative sections are recommended. Adding to this candidate who has previously earned a Master’s degree is exempt from the GRE requirement.

Prerequisite coursework

 For all prerequisite course work completed five (5) or more years prior to application, you may be required to demonstrate competency through completion of subsequent academic course work, appropriate standardized testing or life experiences.  All prerequisite courses must be completed with a grade of “C” or higher.

Professional References

 A total of two (2) references from the following: Two licensed physical therapists (preferred) or one physical therapist and one faculty member or academic advisor is required to get enrolment.

A minimum of 80 volunteer or observation experience hours (volunteer hours, work hours, observation hours, etc.) in a physical therapy setting is required for the candidate.

Some school also need a comprehensive background check requiring fingerprints and drug screen will be administered during the admissions process.

Important dates

Spring Term (January)    June 15

Summer Term (May)      October 1

Fall Term (September)  December 15

City, State           School   Degree, Post Doctoral Residency and/or Fellowship        Website               Twitter

1.       Alabama, Montgomery Alabama State University             Doctor of Physical Therapy                http://www.alasu.edu/academics/colleges--departments/health-sciences/physical-therapy/index.aspx

2.       Alabama, Birmingham    The University of Alabama at Birmingham            Doctor of Physical Therapy                http://www.uab.edu/pt/

3.       Alabama, Mobile              University of South Alabama      Doctor of Physical Therapy                http://www.southalabama.edu/alliedhealth/pt/

4.       Arkansas, State University           Arkansas State University            Doctor of Physical Therapy                http://www.astate.edu/conhp/pt/

5.       Arkansas, Searcy              Harding University           Doctor of Physical Therapy                http://www.harding.edu/pt/index.html

6.       Arkansas, Conway           University of Central Arkansas   Doctor of Physical Therapy          http://uca.edu/pt/

7.       Arizona, Mesa   A.T. Still University of Health Sciences    Doctor of Physical Therapy                http://www.atsu.edu/ashs/programs/physical_therapy/index.htm

8.       Arizona, Goodyear          Franklin Pierce University             Doctor of Physical Therapy                http://www.franklinpierce.edu/academics/gradstudies/programs_of_study/doctor_physical_therapy.htm

9.       Arizona, Flagstaff             Northern Arizona University       Doctor of Physical Therapy                http://nau.edu/chhs/physical-therapy/

10.   California, Azusa               Azusa Pacific University Doctor of Physical Therapy                http://www.apu.edu/bas/physicaltherapy/dpt/

11.   California, Fresno             California State University, Fresno           Doctor of Physical Therapy                http://www.csufresno.edu/chhs/depts_programs/physical_therapy/

12.   California, Long Beach    California State University, Long Beach  Doctor of Physical Therapy                http://www.csulb.edu/colleges/chhs/departments/physical-therapy/

13.   Colorado, Denver            Regis University                Doctor of Physical Therapy          http://www.regis.edu/rh.asp?page=study.dpt

14.   Colorado, Aurora             University of Colorado Denver   Doctor of Physical Therapy, Pediatric Residency Program                http://medschool.ucdenver.edu/pt

15.   Connecticut, Hamden    Quinnipiac University     Doctor of Physical Therapy          http://www.quinnipiac.edu/school-of-health-sciences/graduate-programs/doctor-of-physical-therapy/

16.   Connecticut, Fairfield     Sacred Heart University                Doctor of Physical Therapy                http://www.sacredheart.edu/pages/571_doctor_of_physical_therapy.cfm

17.   Connecticut, Storrs         University of Connecticut             Doctor of Physical Therapy                http://ekin.education.uconn.edu/programs/physical-therapy

18.   Connecticut, West Hartford        University of Hartford    Doctor of Physical Therapy                http://www.hartford.edu/enhp/academics/physical/pt_grad/default.aspx

19.   District of Columbia         Howard University          Doctor of Physical Therapy                http://www.cpnahs.howard.edu/AHS/Pt/Introduction.htm

20.   District of Columbia         The George Washington University         Doctor of Physical Therapy http://web.archive.org/web/20120331160137/http://www.gwumc.edu:80/healthsci/academics/physicaltherapy.cfm

21.   Delaware, Newark          University of Delaware  Doctor of Physical Therapy          http://www.udel.edu/PT/

22.   Florida, Tallahassee         Florida Agricultural and Mechanical University    Doctor of Physical Therapy                http://www.famu.edu/index.cfm?alliedHealth&Division-PhysicalTherapy

23.   Florida, Fort Myers          Florida gulf Coast University        Doctor of Physical Therapy                http://www.fgcu.edu/CHP/PT/PTDPT/index.asp

24.   Florida, Miami   Florida International University Doctor of Physical Therapy          http://cnhs.fiu.edu/pt/index.html

25.   Georgia, Savannah          Armstrong Atlantic State University         Doctor of Physical Therapy                http://www.armstrong.edu/Health_professions/physical_therapy/physical_therapy_welcome

26.   Georgia, Atlanta               Emory University             Doctor of Physical Therapy, DPT/MBA, DPT-MPH, Orthopedic Residency Program         http://www.rehabmed.emory.edu/pt/programs/

27.   Georgia, Augusta             Georgia Health Sciences University          Doctor of Physical Therapy                http://www.georgiahealth.edu/alliedhealth/pt/index.html#0

28.   Iowa, Dubuque Clarke University              Doctor of Physical Therapy          http://www.clarke.edu/page.aspx?id=2820

29.   Iowa, Des Moines            Des Moines University - Osteopathic Medical Center      Doctor of Physical Therapy, DPT-MPH, D.P.T./MHA           http://www.dmu.edu/pt/

30.   Iowa, Davenport              St Ambrose University   Doctor of Physical Therapy, Orthopaedic Residency                http://www.sau.edu/academic_programs/doctor_of_physical_therapy.html

31.   Idaho, Pocatello               Idaho State University   Doctor of Physical Therapy, Transition D.P.T.                http://www.isu.edu/departments/dpot/

32.   Illinois, Peoria    Bradley University           Doctor of Physical Therapy                http://www.bradley.edu/academic/departments/physicaltherapy/programs/dpt/

33.   Illinois, University Park  Governors State University         Doctor of Physical Therapy, Transition D.P.T.                http://www.govst.edu/chhs/dpt/doctorate/default.aspx?id=5836

34.   Illinois, Downers Grove Midwestern University Doctor of Physical Therapy                http://www.midwestern.edu/Programs_and_Admission/IL_Physical_Therapy.html

35.   Indiana, Indianapolis      Indiana University           Doctor of Physical Therapy                http://shrs.iupui.edu/physical_therapy/degrees/dpt.html

36.   Indiana, Evansville           University of Evansville Doctor of Physical Therapy, Sports Residency Program                http://pt.evansville.edu/ptprograms/index.htm

37.   Indiana, Indianapolis      University of Indianapolis             Doctor of Physical Therapy          http://pt.uindy.edu/dpt/

38.   Kansas, Kansas City         University of Kansas Medical Center       Doctor of Physical Therapy, Transition D.P.T., DPT/PhD              http://www.pt.kumc.edu/dpt.html

39.   Kansas, Wichita Wichita State University                Doctor of Physical Therapy          http://webs.wichita.edu/?u=chp_pt&p=/aboutprogram

40.   Kansas, Leavenworth     University of Saint Mary               Doctor of Physical Therapy                http://www.stmary.edu/dpt/

41.   Kentucky, Louisville        Bellarmine University     Doctor of Physical Therapy                http://www.bellarmine.edu/lansing/pt/

42.   Kentucky, Lexington       University of Kentucky  Doctor of Physical Therapy, DPT/PhD, Transition D.P.T.                http://www.mc.uky.edu/pt/dpt.html

43.   Kentucky, Bowling Green             Western Kentucky University     Doctor of Physical Therapy                http://www.wku.edu/physicaltherapy/index.php

44.   Louisiana, New Orleans Louisiana State University Health Sciences Center in New Orleans            Doctor of Physical Therapy               http://alliedhealth.lsuhsc.edu/physicaltherapy/ProspectiveStudents.aspx

45.   Louisiana, Shreveport    Louisiana State University Health Sciences Center in Shreveport                Doctor of Physical Therapy, Orthopaedic Residency, Wound Management Residency                http://www.medcom.lsuhscshreveport.edu/ah/page.php?id=12

46.   Massachusetts, Springfield          American International College Doctor of Physical Therapy                http://www.aic.edu/academics/hs/physical_therapy/dpt

47.   Massachusetts, Boston Boston University            Doctor of Physical Therapy, Transition D.P.T.,                http://www.bu.edu/sargent/academics/programs/physical-therapy-athletic-training/doctor-of-physical-therapy/

48.   Massachusetts, Boston MGH Institute of Health Professions       Doctor of Physical Therapy, Transition D.P.T., Orthopaedic Residency http://www.mghihp.edu/academics/physical-

49.    Maryland, Baltimore      University of Maryland - Baltimore          Doctor of Physical Therapy, DPT/PhD                http://pt.umaryland.edu/pros_dpt.asp

50.   Maryland, Princess Anne              University of Maryland - Eastern Shore  Doctor of Physical Therapy                http://www.umes.edu/pt

51.   Maine, Bangor  Husson University           Doctor of Physical Therapy, Transition D.P.T.                http://www.husson.edu/index.php?cat_id=1003



doctorate physical therapy schools, arthritis physical therapy, are physical therapists doctors, dpt, BPT, MPT physiotherapist, content physical, Hemi

Join International physiotherapist/physical therapist brotherhood organisation

International physiotherapist/physical therapist brotherhood organisation

↳

Link to download free lifetime membership form

https://docs.google.com/forms/d/1oxtUPGdpU0HrxlaF1-ZV6ef0DacAOCvhJWUhpD76bSo/edit


Member distribution on the bases of educational qualification

doctorate physical therapy schools, arthritis physical therapy, are physical therapists doctors, dpt, BPT, MPT physiotherapist, content physical, Hemi

Physio’s sharp mind and skilled hands are behind the success of P.V. Sindhu

Physio’s sharp mind and skilled hands are behind the success of P.V. Sindhu

Sports Physios are playing important role in the success of sportsman. Successes of PV Sindhu even the fracture in one of the lower limb before the event. Skilled and sharp physio made a way to keep her practicing for this mega event. PV Sindhu had just fractured a foot and it was in a plaster cast. Anyone else would have taken a month or two off to recover before starting the rigorous training that Olympic success demands nowadays. Not this young lady. Her logic was simple.

Badminton requires the whole body to be fit. So two arms, one leg and the upper body could start the training while the foot healed.

“It’s not like she was sitting at home for 2-3 weeks. Gopi (Sindhu’s coach Pullela Gopichand) and me knew we didn’t want to waste time. You see, the other leg was fine, so were the upper body and the abs. We simply designed a way to improve her skills while one leg was still in a cast,” C. Kiran, her physio and trainer later said.

For two and a half to three months, the rest of her body kept getting trained, and when she returned, the foot healed – though it meant starting from scratch on strength and endurance, Sindhu was never out of training even for a moment.

“We removed the cast and we started off like nothing had happened,” Kiran recalled.

Great sports physio!




doctorate physical therapy schools, arthritis physical therapy, are physical therapists doctors, dpt, BPT, MPT physiotherapist, content physical, Hemi