"Exercises for knee pain"
One of the best things you can do for knee health is simply maintaining an active lifestyle. “Always try to remember that some activity is better than no activity.” low-impact activities, like swimming, or cycling are effective to strengthen and lubricate knees.
**Knee Stretches exercises
Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
Sitting Hamstring Stretch: sit on the floor with one leg straight out in front and point your toes upwards. Bring your other foot towards your knee and reach towards your toes with both hands. As you lean forward keep your back straight.
**Knee Strengthening Exercises
Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times
Bent-Leg Raise: Sitting in a chair, straighten one leg in the air. Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 repeats on each leg.
Straight-Leg Rises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times.
Abductor Raise: Lie on your side, the leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
Important point about treadmill exercise:
- If you have suffered a previous knee injury, talk to your doctor before starting a treadmill workout routine.
- Walk on the treadmill rather than run to prevent knee pain.
- The treadmill's cushioned platform absorbs more of the impact than running on the typical road running surface.
- five minutes of warm-up exercises in order to safely stretch your muscles before running
- Wear shoes with good shock absorption or extra support (like medica insole) is necessary if you have flat feet.