You may adjust your sets and repetitions according to your comfort. As you progress, your foot will start coming closer to the floor. You can start with 2 sets of 15-20 repetitions a day. You will feel a gentle stretch in your knee. If you feel stuck before reaching the floor, stop till you are a little past your comfort zone and hold the position. Slowly bring one foot towards the floor and hold it for a few seconds. Lie down on your back next to a wall with your feet on the wall. Remember to adjust your repetitions and sets according to your body. You can start off with 2 sets of 15-20 repetitions a day. You will feel a gentle stretch in your thighs and knees. For one leg at a time, bring your feet towards your hips, as much as possible. ![]() Lie down on your chest with your legs straight. You can start off with 2 sets of 15-20 repetitions a day and adjust your routine as you go, according to your own body. Hold the position for 2-3 seconds and then bring it back. For one leg at a time, slide your heel away from your hips till you feel a gentle stretch in your hips and knees. Lie down on your back with your knees bent at approximately 90 degrees. You may consult a specialist to know the exact number of repetitions, sets, and frequency you should follow or you may adjust them according to your level of comfort over time. While it is recommended to consult a specialist to design a rehab program tailored to your needs, below are some stretches you should incorporate in your daily life in order to maintain good knee flexion even in old age. Although, you can also purchase a goniometer and use it at home. Goniometers are usually used by specialists to accurately measure your knee flexion angle to keep track of the progress being made. The readings are then analyzed by a data analyst to identify movements that were hindered by the limited knee room. Goniometers also come with data loggers which are attached to your leg for a pre-decided time interval. The markings on the goniometer give a reading for the knee flexion angle. The movable arm is adjusted to align with your calf. The stationary arm of the goniometer is placed next to your thigh, centering the hinge at your knee. The arms are hinged together and have markings at the hinge for angle measurements. It has two arms, one stationary and one movable. How To Measure Knee Flexion With A Goniometer?Ī goniometer is a device used to measure the angle of knee flexion. Then use a tape measure or a scale to measure the distance between your hips and the heel. To measure the distance between your heels and hips, lie down on your back and flex your knee till you feel a tightness in your thighs. You know your knee is fully flexed if you are able to bring your heel closer to your hip without pain behind the knee. This doesn’t give you a precise angle but it gives you a quantity to measure which can be compared over time to see if progress has been made. How To Measure Knee Flexion At Home?Ī very simple way to measure knee flexion at home is to measure the distance between your hips and heels when your knee is fully flexed. ![]() A mattress doesn’t give accurate measurements because your back isn’t entirely straight. If the degradation is more than expected, then you must consult a specialist.Īll measurements should be taken while lying down on a hard surface with a mat. Since knee flexion reduces naturally, it is important that it is measured at long and regular intervals to ensure that only natural degradation is taking place. As a person ages, the normal angle decreases. The normal knee flexion for an adult male is 130.4 (129.0 – 131.8) and for an adult female is 133.8 (132.5 – 135.1) as quoted by the Centers for Disease Control and Prevention. If so, small consistent sets of stretches can bring your knees back to top-notch health. You only need to know if there is anything to worry about or not. If the flexion is deteriorating over time, a journey in the opposite direction doesn’t require much effort. One should be mindful of whether their knees are healthy or not. A fully flexed knee is when your heels touch the hips. It is when you bring your heels close to your hips, so as to bend your leg at the knees. They all require simple knee movement: knee flexion. Imagine if you felt stuck during simple daily life activities such as walking, climbing up or down the stairs, getting up from a chair, etc.
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