Knee pain is an all-too-familiar and debilitating issue that can strike people across all age groups. Whether it’s due to an injury, arthritis, or overuse, finding relief is essential to maintain an active and fulfilling lifestyle. While consulting a healthcare professional is crucial for a proper diagnosis and treatment plan, there are several exercises you can do at home to alleviate knee pain and improve joint function. Here are seven exercises you can incorporate into your daily routine to find much-needed relief and support your knee health.
Exercises For Knee Pain Relief
Quad Sets
Quad sets are simple yet effective exercises to strengthen the quadriceps muscles, which play a vital role in knee stability.
Step 1: Take a comfortable seated position on the floor, ensuring your legs are fully extended in front of you.
Step 2: Tighten the muscles at the front of your thigh and press the back of your knee gently into the floor.
Step 3: Hold for 5-10 seconds and then release.
Step 4: Perform three sets of 10 repetitions.
Hamstring Curls
Strengthening the hamstrings can help support the knee joint and reduce stress on the knees.
Step 1: To perform hamstring curls, lie on your stomach with your legs straight.
Step 3: Bend one knee and bring your heel toward your buttocks.
Step 4: Lower it down slowly and repeat on the other leg.
Step 5: Aim for three sets of 10 repetitions on each leg.
Also Read: Hip Exercises: Say Goodbye to Stiffness and Stress in Your Body
Straight Leg Raises
This exercise targets the quadriceps and the muscles around the knee joint.
Step 1: Lie flat on your back with one leg extended and the other bent at the knee.
Step 2: Slowly lift the extended leg off the ground until it’s in line with the bent knee.
Step 3: Hold for a moment and then lower it back down.
Step 4: Aim for three sets of 10 repetitions on each leg.
Heel Slides
Heel slides are excellent for improving knee flexibility and reducing stiffness.
Step 1: Lie on your back, keeping both legs fully extended.
Step 2: Slowly bend one knee, sliding your heel towards your buttocks.
Step 3: Return to the initial position and repeat the exercise with the other leg.
Step 4: Perform three sets of 10 repetitions on each leg.
Also Read: Foot Pain Due To Heels? Here Are Exercises That Can Relieve Pain
Wall Squats
Wall squats are great for strengthening the quadriceps, glutes, and hamstrings.
Step 1: Position yourself with your back against a wall, and keep your feet at shoulder-width distance from each other.
Step 2: Slowly slide down the wall, bending your knees until they reach a 45-degree angle.
Step 3: Hold the position for 10-20 seconds before slowly standing back up.
Step 4: Aim for three sets of 10 repetitions.
Calf Raises
Strong calves can provide better support for the knees.
Step 1: Stand with your feet shoulder-width apart, and slowly rise onto your toes.
Step 2: Hold for some seconds at the top and then lower back down.
Step 3: Perform three sets of 15 repetitions.
Bottomline
Before starting any exercise routine, it’s essential to warm up properly and listen to your body. If you experience pain during these exercises, stop immediately and consult a healthcare professional. In addition to these exercises, maintaining a healthy weight, wearing supportive footwear, and avoiding high-impact activities can also contribute to knee pain relief. Remember to give yourself time to recover between exercises and to be consistent with your exercise routine for optimal results.
Disclaimer
The information provided in this article is for informational purposes only. Hence, seek guidance from a healthcare professional to develop a personalised treatment plan that suits your needs.
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