Best Exercise For Knee Pain and how to do it.

Best Exercise For Knee Pain And How To Do It
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Best Exercise For Knee Pain. When you have knee weakness and knee pain problems then it affects your daily activities. Because of this, you have problems walking, getting up, and sitting. Also, constant pain in the knees also bothers you in a relaxed state.

 There may be several reasons behind your knee pain, including your excess weight or obesity, muscle weakness, osteoporosis, injury, loss of cartilage, knee stiffness, lifting from the wrong position – sitting, poor diet (diet). They also carry the full weight of your body.

Knee pain is one of the most common orthopedic conditions for which people seek medical treatment in many ways.

It involves pain in and around the knee cap, especially during activities such as climbing ladders, sitting, running, and walking while lifting heavyweight. If it is not treated in time, it can remain problematic for years without treatment.

Whether you are a competitive athlete, warrior, or daily walker, you cannot engage in your favorite activities due to knee pain.

There are many other causes of knee pain such as

  1. Bursitis
  2. Osteoarthritis
  3. Tendinitis
  4. Meniscus tears
  5. Tied ligaments
  6. Overuse

Therefore, you need to take special care of them.

If your knee pain is caused by an injury, surgery, arthritis or any other rheumatism, gentle stretches and exercises can help reduce your pain while improving your muscle flexibility and speed.

Doing a hard exercise on the knee that can injure the knee or cause arthritis, we all know that not moving your knee can make it stiff, and it can cause pain and reduce your daily activities. Can spoil. .

Gentle stretching and exercise can strengthen the muscles that support your knee joint. Strengthening the muscles can reduce the impact and stress on your knee, and can help your knee joint pain to move more easily.

Before you begin an exercise program for knee pain, consult your physician or physical therapist to ensure that the exercises are safe for you. Depending on your situation, they may recommend some modifications.

Senior doctors say that doing normal physical exercise can improve the speed and flexibility in your knee joint. This can make it easier to move your knee pain.

Warming is required for at least 10 to 15 minutes before starting Exercise. Low impact activities such as cycling or walking on a stationary bike are good options.

https://kidsfitnessexercise.com/plank-exercise-for-beginners/

Once you are warmed up, do the following three stretches, and then repeat them after completing the knee strengthening exercises.

Try to do these stretches and exercises at least four to five times a week.

For the complaint of knee pain, you do some exercises along with different types of medicines which can give relief from this pain. These exercises make your hamstrings, thighs strong, and can comfort the knees in many ways. If you too are looking for an exercise to get relief from knee pain, then learn some exercises here

Best Exercise for Knee pain Step-Ups

This exercise reduces the pressure on the joints. Place your right foot on the bench and slowly lift your body upwards. After rising up, stay like this for some time. After that, slowly come down and stay like this for 8 to 10 times. Do the same with your left leg.

Precaution

  • Start an exercise in the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

2. Heel and Calf Stretch

This stretch targets your lower leg muscles, specifically your calf muscles.

To do this exercise:

Stand facing the wall.

Place your hands on the wall and move one leg backward as far as you can comfortably, do not force. The toes should be forward on their feet, with the heel, with a slight bend in their knees.

Bend in the stretch and hold for 30 seconds.You should feel a slight light stretch in your feet.

Change legs slowly and repeat.

Do this stretch twice for both legs.

https://kidsfitnessexercise.com/plank-exercise-for-beginners/

Precaution

  • Start an exercise in the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

Plank  

A plank is a simple, but effective exercise that helps build strength throughout your body. The plank is achievable in many different ways, but the main goal of the planking exercise is to lift your body off the ground with your elbows or hands straight with your abdomen.

The plank is similar to an extended push-up posture without actually moving your body weight up or down. This can be much nicer and more forgiving than a set of push-ups,

A strong stomach helps reduce stress and pressure on your knee. Planck also helps develop the correct shape, which relieves knee pain and muscle fatigue. If your shape is not right then it increases the pressure on your joints and knees.

Precaution

  • Start an exercise in the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

 Hamstring Stretch

This stretch targets your hamstring, the muscles behind your thigh with full force.

You should feel this stretch on the back side of your foot a little lighter. If you flex your leg, you may feel a stretch in your muscles.

How to do this exercise?

   For this Exercise, you can use a mat to add a pillow under your back. Put a mat or carpet on the flat floor and sit on it and straighten your feet Or, if it is more comfortable, you can bend both knees with your feet on the floor.

Slowly lift one leg off the floor.

Place your hands behind your thigh, but below the knee, and gently pull your knee towards your chest until you feel a light stretch.

Select for 30 seconds.

Change your legs and up-down.

According to the senior orthopedic surgeon, you can help reduce the stress on your knee joint by strengthening the muscles around your knee regularly.

To help strengthen your knees, pay attention to the moves that work on your hamstrings and hip muscles.

Precaution

  • Start an exercise in the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

Knee Extension

This exercise helps improve blood flow in the knees and also accelerates its development along with the muscles. To do this exercise –

 First stand on one leg.

 Raise the other leg in the direction of the knee.

 Make a 90 degree angle while raising the leg.

After this, stay like this for 10 seconds and then straighten the leg.

Must do this 4-5 times a week

Precaution

  • Start an exercise in the supervision of an exercise trainer.
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

6. Squats

The squat reduces pressure on the knees and encourages muscles to improve their movements.

 Keep both your hands in the front.

Stand up straight and slowly pull the chest out slightly.

Slowly bend your knees and practice as if you are sitting in a chair.

Also, keep your knees like the feet of the feet.

In this position, you slowly lean down.

Do this until your thighs are flat.

Precaution

  • Start an exercise in the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.

Puneet Singh Tandi Gurera

Student & Fitness Blogger 

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