The pain in the knee is a common condition, which affects people of all ages. The pain can be caused by various factors, such as injuries, twisting, arthritis, or other health issues.
Depending on the case, but many types of minor knee pain respond well to self-care measures. Knee pain can significantly reduce your daily activities, so it’s necessary to find a treatment as soon as possible.
Here are 4 exercises to relieve knee pain:
- Wall Calf Stretch
Stand facing a wall, and rest one foot on the wall, while the other foot is placed on the ground. Lean forward into the wall, breathe deeply and hold for 10 seconds, and then release. Repeat 10-15 times then switch sides.
- Bent-Leg Raises
Start by sitting in a chair, extend one leg, and raise it until its parallel to the ground. Hold for a minute, then slowly bend the knee to lower the leg halfway to the ground. Hold for 30 seconds, and return to the ground. Switch legs, and repeat 4 times for extreme benefits.
- Knee Flexion
Sit on a chair, with both feet placed on the ground. Place a towel around one foot while it’s resting on the ground. Then pull the towel gently, until the foot is about 4-5 inches raised above the ground, while the knee is bent. Repeat 5 times, and switch legs.
- Half-Kneel Hip and Quad Stretch
At first place a mat on the ground, and kneel on your right knee. Next, place your left foot in front of you, pressing on the mat. Then, lean forward to the left knee, while stretching your hip downwards. Reach back for your ankle and lift it toward your hip, for a nice hamstring stretch. Change legs and perform for at least 10-15 times.
These few examples will effectively treat and relieve knee pain if you perform them on a daily basis.