5 KNEE EXERCISE Mistakes – Don’t Do These! | ಮಂಡಿ ನೋವಿಗೆ ವ್ಯಾಯಾಮಗಳು - ಈ 5 ತಪ್ಪುಗಳನ್ನು ಮಾಡಬೇಡಿ!

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5 KNEE EXERCISE Mistakes – Don’t Do These! | ಮಂಡಿ ನೋವಿಗೆ ವ್ಯಾಯಾಮಗಳು ಈ 5 ತಪ್ಪುಗಳನ್ನು ಮಾಡಬೇಡಿ!

V113 - 1 Golden Exercise for Knee Pain Relief ಮಂಡಿ ನೋವು ನಿವಾರಣೆಗೆ 1 ಸೂಪರ್ ವ್ಯಾಯಾಮ
   • V113 - 1 Golden Exercise for Knee Pain Rel...  

5 Easy Exercises for Seniors' Joint Mobility | ವಯಸ್ಸಾದವರು ನೋವಿಲ್ಲದೆ -ಚುರುಕಾಗಿರಲು ಈ 5 ವ್ಯಾಯಾಮ ಮಾಡಿ
   • 5 Easy Exercises for Seniors' Joint Mobili...  

Many people with knee pain start exercising, hoping to feel better... but end up with more pain.
Why does this happen?

I’m Dr. Kishan Bhagwat, Orthopedic Surgeon I’ll explain why exercise may increase knee pain if done incorrectly, and how to fix it.

🎯 You’ll learn:
🚫 5 Common Mistakes People Make While Exercising for Knee Pain:
1️⃣ No warm-up before exercise
→ Cold muscles and stiff joints can lead to injury and more pain.
✅ I’ll show you simple warm-ups like standing march, leg swings, heel-toe rocking, and mini squats.

2️⃣ Doing deep squats or floor-based exercises
→ Bending knees beyond 90° puts 2–4 times your body weight on the joint.
✅ Instead, learn how to do safe squats — wall-supported or half-squats.

3️⃣ Wrong posture and alignment
→ Knees going inward (knee valgus), rounded back while squatting – all can increase joint stress.
✅ I’ll explain how to maintain correct form and alignment for safe movement.

4️⃣ Only strengthening, no stretching
→ Strong but tight muscles reduce flexibility and can strain joints.
✅ Stretching exercises for quadriceps, hamstrings, and calf muscles are a must.

5️⃣ Overdoing or completely avoiding exercise
→ Too much = no recovery. Too little = no progress.
✅ Find the right balance: 3–5 days a week with 1–2 rest days for best results.

✅ 3 Safe & Simple Knee Exercises You Can Do at Home (Even for Seniors):
🪑 1. Seated Leg Raise – strengthens thigh muscles
🧺 2. Towel Press (Isometric Quad Exercise) – improves muscle control without stressing joints
🧱 3. Wall Squats / Wall Slides – builds strength with good support

Even if you're 60 or 70+, you can do these exercises safely at home with no fancy equipment!


For more details:
Bhagwat Hospital
Court Road, Sagar - 577401
Contact - 8762288163
Web: www.bhagwathospital.com
Facebook:   / bhagwathospitalsagar  
Instagram:   / bhagwathospital  
Linkedin:   / drkishanbhagwat