Orthopaedic Spine Surgery Singapore

Ankylosing spondylitis | nerve compression

Inspiring Hope · Empowering Lives · Nurturing Well-Being

orthopaedic@spring-hope.com     |   hp/wa +65 9145 5793  

orthopaedic@spring-hope.com  
+65 9145 5793  

  • Home
  • Missions & Values
  • Dr Tony Setiobudi
  • Medical Services
    • Spine
    • General Orthopaedic
    • Hip & Knee
    • Foot & Ankle
    • Shoulder & Elbow
    • Hand & Wrist
    • Physical Therapy
  • Bahasa Indonesia
  • Medical Insurance
  • Blog
  • Contact Us
Home > Archives for Knee > Knee pain

Take Control of Your Knee Pain

December 15, 2021 by Tony Setiobudi

By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)

Take Control of Your Knee Pain

The knee is the joint connecting the bones of the upper and lower leg. The knee plays an important role in supporting various motions such as walking, running, etc. However, all the parts of the knee; bones, cartilage, muscles, ligaments, and tendons are susceptible to disease and injury, thus leading to severe knee pain. Knee pain is often caused by problems occurring from hip. Weak hip muscles may cause more strain on the knee lead to knee pain. Strengthening the muscles around the hip joint can help relieve it. The risk of knee pain can be minimised through some simple home exercise.

However, not to worry as knee pain can be avoided through some simple home exercises. Strengthening your hip and knee through the right combination of hip and knee stretches and exercise can greatly reduce the chances of knee pain.

When you first experience knee pain, especially from a minor injury or arthritis flare up is to carry out the “RICE” protocol — Rest, Ice, Compression and Elevation. This means that you should Rest your knees, apply Ice indirectly on the skin to reduce swelling, wear a Compression bandage, and keep your knee Elevated.

In addition, you still can take steps to reduce knee pain, after the first instance of knee pain, with strengthening and stretching exercises to improve joint mobility. The right combination of strengthening and stretching exercises can relieve pain by helping to improve joint moves and functions. To ease knee pain, you’ll want to perform exercises that work several different muscles. Here are some exercises to help relieve your knee pain:
1. Hamstrings Exercise

Hamstring Stretching Exercise

2. Quadriceps Strengthening Exercise

Quadriceps Strengthening Exercises

It’s important to do these stretches regularly and do them to the best of your ability for maximum benefit. You should increase the reps when the pain gets better. However, you should stop exercising if you feel unwell and pain persists or worsens and consult with us.

Take Control of Your Knee Pain

Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.

Filed Under: Knee, Knee pain, Uncategorised Tagged With: Knee injury, knee instability, knee pain

Could Long Run Lead to Osteoarthritis?

November 30, 2017 by Tony Setiobudi

By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)
Could Long Run Lead to Osteoarthritis?

Could Long Run Lead to Osteoarthritis?

Many people believe that running is bad for the knee and hip joints. In contrast to what many people believe, running is not only good for our hearts and lungs, it is great for our muscles, bones, and brains as well. In fact, people who run regularly are less likely to develop knee osteoarthritis compared to people with sedentary lifestyle.

Here are some of the benefits of running.

  1. People who run regularly have more ideal body weight. Over weight puts a lot of pressure to the joint and muscles thus they wear out faster.
  2. People who run regularly have stronger muscles. Quadriceps muscles are the stabiliser of the knee joint. The knee joint is more stable and has less wear and tear when the quadriceps muscles are strong.
  3. Exercise helps to release the body anti-inflammatory substances. Osteoarthritis is caused by inflammation in the joint. Thus, exercise can slow down osteoarthritis by reducing the inflammation in the joint.
  4. Exercises helps to produce greater supply of joint fluid (synovial fluid). It acts like a lubricant to the joint reducing the rate of osteoarthritis.

It does not mean that people who run regularly don’t get osteoarthritis. However, they are at a lower risk of getting one.

What can you do to reduce that chance of osteoarthritis if you like running?

  1. Have adequate warm up before exercise so that you don’t strain your muscles
  2. Have proper shoe wear appropriate for running
  3. Run in even surface to reduce the risk of injury

Could Long Run Lead to Osteoarthritis?

Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.

Filed Under: General Orthopaedic, Hip, Knee, Knee pain Tagged With: exercise, knee pain, osteoarthritis, Running

Search This Website

Recent Articles

  • Vitamin D for Bones December 15, 2021
  • Top 3 Food for Bone Health December 15, 2021
  • Take Control of Your Knee Pain December 15, 2021
  • High Heels High Risk December 15, 2021
  • Muscle sore after exercise, should I stop? December 15, 2021

Spring Hope Orthopaedic Spine Surgery

Paragon Medical
Tower 1 (Lift Lobby F) #18-06
290 Orchard Road, Singapore 238859

Our Contact

phone: +65 6493 2541
fax: +65 6493 2547
hp/wa: +65 9145 5793
email: orthopaedic@spring-hope.com

Copyright © 2022 · Diligent on Genesis Framework · WordPress · Log in

  • Home
  • Missions & Values
  • Dr Tony Setiobudi
  • Medical Services
    ▼
    • Spine
    • General Orthopaedic
    • Hip & Knee
    • Foot & Ankle
    • Shoulder & Elbow
    • Hand & Wrist
    • Physical Therapy
  • Bahasa Indonesia
  • Medical Insurance
  • Blog
  • Contact Us

 

Loading Comments...