Knee pain suffering can put an end to all your favorite activities, no matter what age, profession, or medical condition you are involved in. A knee pain may either result due to overuse, meniscus tear, sprained knee muscles, tendinitis or degenerative diseases like osteoarthritis. So is there is any alternative to get rid of your knee pain and get back to your normal activities? Yes! Try doing some knee exercises and feel it go away in a few days. Below mentioned are few exercises that when practiced 4-5 times a week can help strengthen your knee muscles and keep them flexible and healthy.
- Warm up your knees:
Performing strenuous exercises initially may worsen your knee pain. So, its always good to start steadily. Try taking a brisk walk for 2 – 5 minutes daily. Other exercises which you can include are riding a stationary bike, cycling, or performing a few push-ups followed by calf raises.
2. Calf raises:
Calf raises are an easy to perform exercise that improves the flexibility in your knees and release any tension from it. Calf raises also strengthen and tone your calf muscles. To perform it, just stand up straight and push yourself through the balls of your feet. Slowly try to raise your heel until you are standing on your toes.
3. Half squat:
Performing stretching and strengthening exercise with an injured and arthritic knee may cause pain and also not recommended. In such cases, half squat may help strengthen your glute, quadriceps, and hamstrings muscles without putting any strain on your knees. Get into a standing position with your hands placed on your hip or out in front of you. Slowly squat down to about 10-15 inches. Hold onto the position and repeat it 5-6 times.
4. Hamstring curls:
Sometimes an injury or tear in the hip or spine area may also cause knee pain. Doing hamstring curls can provide relief from the knee pain in such case. To do this exercise, stand facing a wall for support. Now lift one foot up, try to bend your knee, and bring your heel toward the ceiling. Go as far as you can, hold onto the position for 5 to 10 seconds.
5. Quadriceps stretch:
This exercise strengthens and tones the muscles at the front of your thighs. It releases any tension present in the hip flexors and quadriceps muscles. To do this exercise, stand next to a wall or use a chair for support. Now try to grab your ankle and gently pull it towards your glutes as far as you can. Make sure it doesn’t hurt.