Nowadays, knee pain is a common problem emerging not only in aged people but also in younger ones. And it is definitely not a good sign because it is affecting the normal lives of the people. In the chaos and busy life of this ultra-modern age suffering from knee pain is not at all tolerable. Because everybody needs to keep working continuously to earn a living, be it a doctor, engineer, or labor.
To bear knee pain is not that easy because the knees are a crucial part of the body. It pains while walking, stair climbing, running, carrying something heavy, and squatting. So, it is very important to take care of the knees and prevent them from getting the pain. Wondering how? Then don’t need to worry about it because exercises and yoga have the solution for every problem and knee pain too!
WHAT CAUSES THE KNEE PAIN?
The knee pain includes the pain behind the knee and around the knee cap. There can be so many factors that can be the cause of knee pain. These factors include the wrong positioning of the knee, knee stiffness, weakness of the muscles that control the hip and knees, and misbalancing of the knee caps. However, this can be treated by exercises and therapies. Still, it is important to know about the actual cause of knee pain.
KNEE PAIN EXERCISE THAT WILL GIVE A RELIEF
After much research and tests, we have developed a list of exercises that will help you get relief from knee pain. If you have knee pain, be it minimal or severe, these exercises will definitely help you out!
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HAMSTRING STRETCH
Hamstrings Stretch can be one of the perfect exercises that will help a lot in giving relief to knee pain. This exercise targets the back of the thighs and hamstrings. The exercise also helps in stretching the calves and flexes the foot.
Way to perform- To perform this exercise, you need to lie down on the floor and make sure that your legs and backbone be straight. Now lift one of the legs off the floor and keep your hands behind the thighs but below the knee. Now gently try to pull your knee towards the chest till you get to feel a mild stretch in the chest but make sure that it’s not painful. Now hold the leg for almost 30 seconds or more and then change the legs. Repeat the procedure two times with each leg.
HEEL AND CALF STRETCH
This exercise helps in the stretching of the lower legs and especially the calf muscles. This exercise also helps a lot in reducing knee pain. It is easy to perform the exercise and is highly beneficial for relieving knee pain.
Way to perform- Pick a wall of the room and stand facing the wall. Now place both your hands on the wall and get comfortable. Now move one of the feet back as far as you can manage. Make sure that both of your toes face the wall, and your heels should be flat. Also, if you want, you can bend your knees a little. Lean into the stretch and hold it for about 30 seconds. Stretch it until you start feeling the stretch in your back leg. Now continue the exercise by changing the legs.
QUADRICEPS STRETCH
This exercise gives great relief to the knee pain by specifically targeting the quadriceps, the muscles at the front of the thighs. The exercise helps a lot in enhancing the flexibility of the hips and quadriceps muscles.
Way to perform- Again, stand next to the wall. But make sure that the feet should be shoulder-width apart. Now bend your knee such that the foot goes up towards the glutes. Now grab your ankle and try to pull it towards the glute as far as you can. Don’t force. Just be comfortable. Now hold it on for 30 seconds and return to the starting position and now change the leg. Repeat this exercise two times on each side.
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STRAIGHT LEG RAISES
It is a very simple exercise and easy to perform too. If you are having issues with your knees, this is the best exercise to begin with.
Way to Perform- This is very easy to perform. Just lie on the floor or any of the flat surfaces. Now try to bend one of your knees and place your foot flat on the surface or floor. Keep another leg straight and try to raise it to the height of the opposite knee. Repeat the exercise in the same way with both of your legs in three sets about 10-15 times.
WALL SQUATS
This is also one of the easiest exercises to perform. The exercise will easily swipe away all your knee pain.
Way to perform- Choose a wall and stand against the wall with the feet on the floor with the shoulder-width apart. Now slowly try to bend the knees while keeping the back and pelvis straight and against the wall. Hold for 5 to 10 seconds. Don’t bend too deeply, as it can cause you discomfort. Repeat the exercise daily and every day, try to increase the holding time gradually.
These exercises will surely help in reducing knee pain. But a miracle doesn’t happen in a day, so you have to be consistent with the exercises. Gradually you will feel the difference and relief.
