Wether you are healthy, overweight, frail or athletic, regardless of your physical state, knee complaints in today’s time are pretty much ubiquitous. In all possibility you have experienced a slight discomfort or aches or creaks in your knees, the pair who carry your weight around, literally!
This is where Functional Manual Therapy (FMT) comes into play. Vicky and Gregory Johnson pioneered Functional Manual Therapy, and combined their 75 years of clinical experience and innovative treatment to put together an effective approach to healing, recovery and mobility. In simple words, it is a physical technique that physiotherapists apply to treat pain in the muscles and joints. It looks at function and movement to evaluate the cause of the pain.
FMT combines active movements and resisted contractions with a specific directional pressure by the therapist to produce efficient mobility. It provides the therapist an ability to assess the effect of limited mobility on function in both weight bearing and non-weight bearing positions.
We spoke to certified FMT therapists from Vardan to know some of the best kept secrets for healthy knees.
Check the height of your chair Most of us today follow a sedentary lifestyle, where a majority of our day is spent sitting on the chair. This is where the height of your chair gets all the more important. Make sure your hips are an inch or two higher than your knees. Also, avoid sitting cross-legged.3 exercises to reverse knee damage Office people, who sit on computer, suffer tightness in the hips that leads to knee pain. Quite many suffer from back pain because we all assume specific postures throughout the day. And our posture will make few muscles vulnerable to get tight and weak. To undo the damage you’ve done during the day, you must exercise and focus on the muscles. Here’s how!
Rectus stretch: Lie down on your side and bend your bottom leg to almost 90 degrees. Grab your upper leg at the ankle and pull it behind you, so you can feel the stretch on the front of the thigh.Calf stretch: Stand at approximately an arm’s distance from the wall. Rest both your hands on the wall in front and step your left leg forward and right leg back. Now bend your left knee and press your right heel in the ground while keeping the knee straight. Hold for 20 to 30 seconds. Switch legs.Hamstring stretch: Lie down on your back and pull one knee towards the chest. Now hold the back of the thigh with both your hands and try straightening the knee towards the ceiling.Should you jog? Jogging can have adverse effect on your knees, especially if you are jogging on a hard surface like cemented road. But it can be easy on your knees if you jog on grass or sand. Even running on the treadmill can be bad if the treadmill doesn’t have a smooth impact. Also, it’s very important to stretch after any form of exercise. If you don’t stretch, it means you are only using your knees and not conditioning it.
Avoid brisk walking when in pain Some people push themselves to walk and walk more when their knees are giving trouble, believing that the more they flex their knee muscles, the better they will get. But it doesn’t really work that way. Sometimes you could be hurting your knees more with walking.Check walking posture When you walk, your motion should come from the pelvis. Your body should be tilted a little bit forward, where your body weight is in front. Additionally, when you walk, your knee should line up over your second toe. A lot of people walk with their toe out and it puts pressure on the knees. If the knee and foot point in different directions, you need to correct your alignment.
Avoid low seating Nothing quite looks as classy as a low seating sofa, chairs or poofs. Wish they also came with health check! Low chairs, sofas only aggravate knee problems as they put more pressure on your knees.
2015 Kashmir Despatch