Knee pain is an extremely common condition willing to affect anyone. People of all ages and genders are a target of knee pain all over the world. Multiple conditions can have an outcome resulting in knee pain.
Your knee pains can be caused by some sudden movement, exercising injury, bad fall, but can also be caused by some chronic condition. When they are caused by some chronic disease, knee pains might worsen with time.
Chronic conditions affecting the knee can be an outcome of some previous knee injury and appear even after years have passed. No matter what your case is, I’m sure you wish that it disappeared.
Swelling, pain, stiffness, sometimes even limited motions – these are all things that people with knee pains have to live with.
And these are also things that can have a huge negative impact on our lives. They can interfere in everything we do and they can stop us from living a normal life.
Sleeping, going on a short walk, playing with your kids, keeping your house clean – difficult tasks when you suffer from knee pain.
There are all sorts of medications and therapies that can help you ease the pain. But no treatment can be complete without exercises that will improve your knee condition once and for all.
There are many easy-to-do exercises that you can practice every day and improve your knee condition and reduce the pain.
Here’s a list of all the useful exercises that are good for your knees:
Leg raise
An easy and pleasant exercise that will strengthen the muscles around your knee. Start by lying straight on your back with one leg bent in the knee.
Then, raise your other leg straight and hold it for a few seconds. Slowly put your leg down. Then do the same thing by bending the leg you were raised before, and raising the other leg straight.
Knee push
This is a simple exercise that you can do while you watch TV. Lie down on your back and put a towel or something similar under one of your knees.
Start pushing your knee into the towel and tighten your leg muscles. Hold like that for a few seconds and then relax. Now put the towel under your other knee and do the same.
Hamstring Stretching
This exercise will reduce your knee pains and will also reduce the possibility of suffering from hip pains in the future. Lay on your back. Take a longer towel or a strap and wrap your foot with it.
Hold the strap with your hands while lifting the leg up. Lift your leg until you feel stretching in it. Hold your leg stretched for a while and then do the same thing with your other leg.
Knee bend
Lie on the stomach and wrap a towel or some strap around one of your ankles. Start bending your knee towards the buttock and use the towel to help you increase the bending and the stretch. Do the same with the other leg.
Sit and Straighten the Knee
Sit on a chair with your knees bent normally. Start raising one leg until it’s completely straight in the knee. Hold the leg straight for as long as you can and then relax it and put it down.
Then do the same leg straightening with the other leg. Repeat these motions at least 10 times with each leg.
Straighten the Knee on Your Stomach
Lie on your stomach and place some larger rolled towel under one thigh in order to straighten the knee.
For a better result, you can feel free to put some lightweight on the ankle. Stay like that for a while. Then do the same with the other leg.
Step on the Stairs
You can perform this exercise on stairs or some other stairs-like support. Step with one foot on the stair, straighten that leg, and tighten the muscles while holding the other leg in the air without the foot touching any ground. Then put down the leg, and step up with your other leg. Do the same thing all over again.
Leaning on the Wall
Stand straight a few inches next to the wall. Lean with your back against the wall and slide down until your knees are bent.
Hold like that for a few seconds and then slowly slide your back up the wall. You can repeat this exercise as many times as you can.
