Keep Orthopedic Problems

Orthopedic problems such as pain in the ankles, knees, hips, shoulders, or back can lead to severe bone and joint problems that may cause long-term pain and inability to perform daily activities. The first line of defense for orthopedic problems include pain relievers and simple exercises. If, however, the problem doesn’t subside, it is essential to consult an experienced orthopedic surgeon, for which you can contact Texas Health Spine and Orthopedic Center – a trusted physician referral center than can connect you with a number of reputable participating spine and orthopedic specialists in Plano and other parts of Texas. Continuing on the subject, in this blog post, we list five simple exercises that help to keep orthopedic problems at bay. Take a look.

1. Quad Set Exercise

Quad set is one of the best exercises to relieve knee osteoarthritis pain. Start by laying on the ground with both legs extended out and relaxed. Flex the left leg and hold it for 5 seconds then relax. Repeat for two sets of 10 and then switch to the other leg. Practicing the quad set everyday tightens your glutes and thigh muscles.

2. Seated Hip March

Seated hip march is one of the exercises to help relieve thigh and hip pain. Sit up straight in a chair, keep the left toe on the floor, and then lift your right foot while keeping your knee bent. Hold the right leg for 3 seconds and slowly lower your foot to the ground. Perform the exercise ten times and switch legs. If you find it hard to perform this exercise, use your hands to help lift your leg. The exercise strengthens your thigh and hip muscles and helps perform daily activities.

Read Related: The 3 Ways Yoga Can Keep You Flexible and Pain Free

3. Knee Extension

Knee extension exercise is commonly advised to restore strength and mobility in the knee. Sit in a chair in upright position, keep your leg in straight position, and then tighten your thigh. Now, pull your toes towards yourself. Hold your toes in the same position for 10 seconds and repeat the exercise 15-20 times. If you are able to do this easily, you can add weights to the ankle and perform the same process.

4. The Leg Raise Exercise

The leg raise exercise strengthens the quadriceps, the large muscles on the front of the thigh that attach to the bone below the knee joint. Lie down on your back on the floor with toes up and arms at your sides. Start with one leg at a time. Keep your leg straight, tighten the leg muscles and slowly lift the leg a few inches high. Tighten the stomach muscles and push down your lower back. Hold your leg for 5 seconds, then lower the leg as slowly as possible. Repeat the process with the same leg four times, then switch to the other leg.

5. The Hamstring Stretch

The hamstring stretch exercise, as the name suggests, help to strengthen and stretch your hamstrings, the muscles on the back of the thigh that directly attach to the knee. Lie down on a floor with both legs bent. Lift one leg slowly and bring the knee toward your chest. Put your hands behind your thigh to straighten your leg. Now, pull your straight leg back toward your head until you feel the stretch. Maintain this position for 5-10 seconds. Now bend your knee slowly and bring back your leg to the floor. Repeat the exercise 5 times.

Looking for Spine and Orthopedic Hospital in Plano?

If you are experiencing knee, joint, back pain or any type of orthopedic problem and need expert advice, contact Texas Health Spine & Orthopedic Center, a trusted physician referral center than can connect you with a number of experienced participating knee surgeons or orthopedics in Plano and other parts of Texas. To book an appointment with an experienced specialist in Plano, simply call 888 608 4762 or fill out our contact form and we will get back with you, shortly.

Disclaimer: Physicians who are members of the referral program practice independently and are not employees or agents of Texas Health Spine and Orthopedic.

Quad Sets:
Seated Hip March:
Knee Extension:

Scott L. Blumenthal

Orthopedic Spine SurgeonTexas Back InstituteSpine Surgery
Work Phone: 888-608-4762
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L.D. Jennings

Orthopedic SurgeonTexas Knee & SportsSports Medicine
Work Phone: 888-608-4762
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Keith Heier

Orthopedic SurgeonOrthoTexasFoot and Ankle
Work Phone: 888-608-4762
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Brett Raynor 

Orthopedic SurgeonTexas Orthopaedic AssociatesSports Medicine – Knee, Shoulder and Hip
Work Phone: 888-608-4762
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