Exercise for Knee Pain

 Exercise for Knee Pain:

Knee pain is common issue. Most of the people suffering from knee pain, visit to doctors. Knee pain may be caused by the following facts.

1. Overuse of  Joints

2. Osteoarthritis 

3. Tendinitis (Vein inflammation)

4. Bursitis  (Inflammation in cushion pads which are at joints)

5. Meniscus Tears (Tear when forcefully twist or rotate knees)

6. Sprained Knee ligaments (Torn or overstretched ligaments, the tissues that hold bones together)

If you have knee pain due to injury, surgery or arthritis, stretching or strengthening exercises can help to overcome from knee pain.

Let us start some exercises to reduce knee pain.

1. Squats-

It is the good exercise to make movement to knees so that knee pain can be reduced. It also trains hamstrings, ankles, toes and lower abs.

Stand in normal position, keep foot distance, shoulders distance apart. Toes must be forward. Straighten your both hands, parallel to floor and palms should be facing floor.

Now exhale and bend and bend at knees at 90 degree angle with calves, upper body must be straight don't lean forward. Don't give jerk to body. Inhale and return to standing position. Do such 16 reps. This will provide relief in knee pain.

Repeat this activity in 3 sets with 16, 16, 14 reps.

2.  Plie Squats-

It is very great exercise to reduce knee pain because it makes good movement to knees. Instead of it , it trains hamstring, glute muscles, lower thighs, lower abs, toes, ankles, calf muscles, buttock muscles etc.

Stand normally and broaden your feet with toes outward. Put your both palms on torso or hips. Exhale, drop your body downward with bending knees and angle between thighs and calves should be 90 degree. You will feel great pressure on knees which provides you relax in knee pain. Inhale and return to original position. Repeat this activity with 16 reps. Don't lean forward, back must be straight. 

Do such three sets with 16, 16, 14 reps.

3.  Wall Sit-

This exercise helps you to reduce knee pain. Basic reason is the proper movement of knee joints. This exercise also strengthen the quadriceps muscles.

Keep your back in touch of wall, push the wall with your back. Drop your body downward until the angle between thighs and calves becomes 90 degree is achieved.  Bound your both hands near the chest. Distance between both the foot must be shoulder distance apart.. Hold this position for 30 sec.

Repeat this activity 3 times for better result.

4. Calf Stretch-

This exercise stretches calves and bending of knees improves the knee pain.

 Stand properly facing wall. Put your both palms on the wall and bring your left leg back as much as possible and bend right leg at knee.. Heels of both legs should be in contact of floor and back must be straight and feel stretching in left calf. Be in such position for 30 secs. Breath must be normal during this activity. and also repeat this activity by other leg. 

Repeat such act 3 times.

5. Quadriceps Stretch-

This stretch focuses on your quadriceps i.e. front thigh muscles. This stretch improves the flexibility of hip flexors and quadriceps muscles.

Stand facing wall, keep the foot, shoulder distance apart. Put the right palm on wall and arm must be straight. Bend your left leg at knee and hold the ankle by left palm, bring heel closer to hip. Upper body should be straight . Hold this position for 30 sec. Repeat this act by right leg also. Breath should be normal.

This activity should be performed by both legs in 3 sets.

6. Adductor Stretch in Standing-

This exercise helps you to tone inner thighs and groin muscles.  Also helps you to get relief in knee pain.

Stand with your feet wide distance and your both hands rested on torso.

Bend your left leg at knee, right leg is straight and heel touch the floor. Now lean your body to the left side and stay for a moment and then return back. Repeat towards right side in the same manner.

Do such 3 sets to get better results.

Conclusion-

Knee pain is extremely painful to the patients and reduce the movement of the body. Better way to eliminate this problem up to some extent, perform some physical exercises to tone up the knee muscles. The above exercises help you to tone up knee muscles to better knee movement. Intensity of physical exercises is as per your capacity. As you continue the exercises, after few days, you, yourself feel relax in knee pain and enhances the movement of the body. All the physical exercises should  be done under the supervision of trained physical trainer. No way to get relief instantly.

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Thanks, 

With Regards.