Knee pain often stems from arthritis, inflammation, structural injuries, and gradual degeneration. Whether you suffer from osteoarthritis, or a similar condition, certain exercises can mitigate the pain and improve your mobility overall. Read below to discover how you can strengthen your body, and alleviate the discomfort in your knees.
The Hamstring Stretch
The hamstring stretch is a highly effective workout for knee pain and discomfort. Not only does it increase your range of motion, but it bolsters your flexibility as well. Getting the most out of your exercise stretches is fundamentally important. Follow these steps to complete this exercise:
- Walk for 5 minutes
- Afterward, lie down flat on your back.
- Take a bed sheet, and loop it around your foot.
- Using the sheet, pull your leg upward in a stretching motion.
- Hold your foot in place for 20 seconds.
- Lower your leg.
- Use this exercise three times on each leg.
It is critical that you engage in as many stretching exercises as you possibly can. Stretching your calves can be a tremendous benefit to your overall health. Furthermore, this can be a great preventative measure for knee pain and injuries also. To do a calf stretch, simply follow these steps:
- Sit on a chair for balance purposes.
- Bend your right leg.
- Using your left leg, gradually step backwards, and straighten it at a very slow pace to avoid further injury.
- Position your heel so that it is stretched against the floor.
- Hold it for 20 seconds.
- Repeat this twice more. Do the same for each leg.
Straight Leg Raise
The straight leg raise exercise will enable you to fortify muscle and increase the supportive framework located in your weak joins. To complete this exercise, simply follow these steps:
- Place your back flat against the floor, using your elbows as support.
- Bend your left knee, and place your foot on the floor.
- Straighten your right leg, and angle your toes upward.
- Flex your thigh muscles and you gradually elevate your right leg.
- Stop for 3 seconds, while continuing to tighten your thighs.
- Gradually, lower your leg until it reaches the ground.
- Do two sets of this, with 10 repetitions each, switching legs each time.
Quad Set Exercise
Some individuals may feel as though the straight leg raise is too difficult. Quad sets are an alternative to this exercise. Furthermore, this exercise does not require you to raise your leg. All that you must do is tighten the quadriceps, or thigh muscles. Follow these steps:
- Lie on the floor, with your legs flattened against the ground.
- Flex each leg tensely for 5 seconds each.
- Do two sets consisting of 10 repetitions for each leg.
Seated Hip March
Here is another useful exercise for knee pain. This helps fortify the muscles in both your thighs and your hips. Just follow these steps:
- Sitting straight in a chair, slightly kick your left foot in a backwards motion, while placing your toes on the floor.
- Lift your right foot while keeping your knee bent, and hold it for 3 seconds.
Then lower your leg. Repeat this for each leg twice, 10 repetitions per set.