Knee pain is a debilitating condition that may impede your everyday movements. Whenever you suffer from knee pain, exercising can be dangerous since it might aggravate your pain. However, the truth is that gentle exercise might be essential to strengthen the muscles surrounding the knees. You'll need knee exercises to improve your mobility and reduce your pain.
When you don’t exercise enough, your painful knee will only get worse, leading to joint stiffness with time. Try your best to implement some exercises for knee pain to your daily routine. Before you begin exercising, don't forget to warm-up. Perform some gentle walking or make use of a fitness bike for five to Ten minutes. Also, make sure you consult with a physiotherapy clinic to ensure these workouts are safe.
Once you are ready, check out these seven exercises that will help with your knee pain:
1. Calf raises
Doing calf raises will strengthen your leg muscles, along with the lower back of the legs. The best part is that this being active is really easy to complete. All you need to do is stand together with your feet shoulder-width apart. Slowly raise both your heels up to you are able to. Then, lower them until they touch the ground again.
You can perform two sets of 10 repetitions to get going. If you need some support, you can hold on to the back of a chair, to a couch, or simply to a wall in front of you while you do your calf raises.
2. Heel and calf stretch
This is another exercise that targets your leg muscles and also the muscles that surround them. Stand in front of the wall and place your hands on it. Move one foot back, as far as you are able to move it. Next, lean forward just like you were trying to push the wall in front of you.
You should have the muscles of the leg you moved back stretch. Hold it for Thirty seconds. Afterwards, do the same thing together with your other leg. Continue doing this exercise twice.
3. Quadriceps stretch
Quadriceps stretches will strengthen your quadriceps, which attach to your kneecaps. Stand with your feet shoulder-width apart. You can use a wall for support, or even the back of a chair. Bend one knee and grab your ankle behind you. Gently pull your ankle towards your glutes and hold it in position for Thirty seconds.
As you do this exercise, you need to feel a light stretch. Then, decrease your foot down. Do the same task with your other leg. Repeat the exercise 2 times with every leg.
4. Leg extensions
To do leg extensions, you need to sit on a chair. Keep the back straight and set your feet flat on the ground. Contract the muscles of your thigh to lift one leg in front of you, as high as you can. Hold it for a few seconds before lowering your leg.
Repeat the exercise for 2 teams of 10 extensions for each of your legs. This is another exercise that can help strengthen your quadriceps while being gentle in your knees.
5. Hamstring stretch
It's important too to stretch and strengthen your hamstrings, what are muscles in the back of your thighs. Start by laying flat on your back, ideally on the mat. Lift up one of your legs, and place both both hands behind your thigh. Within this position, you are able to gently pull your knee towards your chest. Whenever you feel a gentle stretch, hold this position for 30 seconds before lowering your leg.
Start again with your other leg and repeat the exercise twice on both sides. Remember that it's normal to feel a stretch while you pull in your leg. If you think pain, you need to stop pulling.
6. Side leg raises
Doing side leg raises can help strengthen your glutes, but additionally your hip abductor muscles. This can help to prevent hip pain and knee pain. To do this correctly, lay on one side with your legs on top of each other. Your face should be sitting on one of your hands.
Next, lift up your top leg as high as you are able to, while letting the other one on the ground. Hold it for a few seconds, then lower your leg. Repeat for 10 times, then lay on the other side to exercise your other leg.
7. Step-ups
To do step-ups, you'll need a step bench, or just the lowest step of a staircase. The aim of this being active is to step-up and down, again and again. Start by stepping up onto your step with one of the feet. Lift your body up by tightening your glutes and stomach muscles After you have stepped up, step down, and repeat the exercise 10 times with every of your feet.
Keep in mind it's vital that you ease into it when you wish to exercise to help your knee pain. Remember to concentrate on gentle, low-impact exercises. Running or jumping might make your pain worse. And if you experience sharp pain during your workout, stop immediately.
Author’s Bio
My name is Alex Brown, an exercise enthusiast who loves to stay fit. Through the years, I have done countless research on health, nutrition, and wellness. I’m a specialist in all things related to exercises.
