Knee pain is one of the major pain disorders which occurs in both young and old people.
To relieve knee pain you can practice the following exercises :
Seated Knee Extensions for knee pain :
This exercise for knee pain helps to gently stretch your knee without adding too much weight or pressure onto the joint itself. To perform this exercise you will need two chairs.
Procedure :
Place two chairs opposite each other, facing one another.
Sit in one chair and place one foot onto the chair opposite, with the knee bent.
Gently straighten the leg as far as you can before it becomes too painful. Hold for 10 seconds and repeat 4-5 times, then swap legs.
Repeat this 2-4 times for each leg.
Straight leg raise for knee pain:
Straight leg raises are a simple and effective exercise to help relieve knee pain. When the muscles in the area of the knee become weak or tight, they can result in pain and discomfort. Straight leg raises help to strengthen these muscles and improve flexibility around the joint, resulting in an overall decrease in knee pain.
Procedure-
Lie down on your back and keep both legs bent at a 90-degree angle, feet hip-width apart, and arms at your sides
Gently straighten one leg flat on the ground then raise it while keeping the other foot on the floor. Try to raise it high enough that your thighs become parallel.
Hold this position for 5-10 seconds before slowly returning the raised leg to its starting point
Repeat for 10-15 reps then swap sides
Aim for 2-4 sets of these for each leg a day!
Clamshell exercise :
The clamshell exercise is a great way to reduce knee pain by strengthening the hip muscles which can aid in reducing knee pain. This exercise helps to improve the flexibility and stability of the muscles which may help to reduce discomfort in the area.
Procedure-
Lie on your side with your knees bent at a 90-degree angle and your feet stacked on top of each other. Place one arm under your head for extra stability, the other arm can sit on the top of your hip or wherever feels comfortable.
Slowly lift your top knee up towards the ceiling, keeping the feet together, until you feel the muscles. Hold this position for 5-10 seconds before slowly returning the knee to its starting point.
Repeat this exercise 10-15 times for each leg.
Mini Knee Squats -
Mini squats can be a great way to help relieve knee pain. When the muscles around the knee are weak or tight, performing mini squats can help strengthen them, improve mobility and increase stability in the joint area.
Procedure-
Begin by standing with your feet hip-width apart, looking straight ahead, feet pointing forward
Keep your back straight, core tight, and chin up throughout the entire exercise
Lower yourself down as low as you can before the pain becomes too great, ensuring that your knees are not moving past 90 degrees
Push through your heels to lift yourself back up to starting position
Dr.Khusbhu Vagh PT
Dr.Khusbhu Vagh PT is our Dombiwali Area Head & Consultant Home Visit Physiotherapist. She is a certified Cupping & Dry Needling Therapist. She provides Advanced Physiotherapy Treatment