Best Exercises to Get Relief from Knee PainBy Harshita Sehgal - 11 March 2020
The knee joint is one of the largest and complicated joints in the human body as it connects the shinbone and the thigh bone. The primary cause of knee pain can be sudden or even because of an old injury and is very disturbing and causes a lot of discomforts. The best way to reduce or get rid of it is regular knee exercises so here is a list of exercises
Squats help in strengthening the knee and the hip muscles as well. Initially, you can hold squats for seconds and later on you can increase the time.
· Side Leg raise
This is an easy strengthening exercise and it puts a little strain on your knee but activates and strengthen quadriceps. Lie on one side with your legs racked, straighten the top leg and raise it to 45 degrees, hold for few seconds, relax and repeat this 10-15 times both sides.
· Hip straightening
This exercise helps in strengthening your core so that you can walk and stand up easily. Stand up straight, lift your right leg and bend in a way that it creates a 90-degree angle at your hip. Stand in that position for five seconds, relax and repeat.
· Calf raise
Start this exercise by putting the front of your foot on the step and heel hanging on the edge. Slowly lower your heel so that your ankle gets fully flexed. Then raise the heel high as you can and then lower. Do two or three sets of 10-15.
· Hamstring stretch
Stretching increases your flexibility and help your joints move through their full range of motion. To do this sit on a flat surface with your legs extended. Bend one of your knees up and then drop that knee over to the side in such a way so that your foot is against the inside of your other leg. Lean forward from your hips and reach your hands toward the toes of the extended leg, feeling the stretch in that hamstring. Hold for 20 seconds, then switch legs.