Simple Knee Exercises For Knee Pain

Simple Strengthening Exercises For Knee Pain

The most commonly injured joints are the knees. The everyday wear and tear can hurt your mobility. There are exercises that are the best way to prevent and treat knee pain, and those who are exercises to strengthen the knee.

Relieving knee pain

slide wall

Firs lean on a wall and bend your knees 30 degrees, slide down the wall, and then straighten new. Use your hands on the wall for balance and move slowly and gently. Make your feet and legs, not letting your knees go over the toes. Repeat 5-10 times.

curls

face at the back of the chair and hold it. Lift the right foot and move it up to the back, but without going beyond 90 degrees (put your hands in the form of number four) must be maintained for three to five seconds, the lower leg, repeat and change sides. Be sure to keep your knees close together.

bent leg stretched

While sitting in a chair, straighten one leg in the air. Keep in this position for about a minute. Bend your knee to lower leg halfway to the ground. Keep in this position for 30 seconds. Return to the starting position. Do 4 reps with each leg.

straight leg lifts

Lying on your back, keep one leg bent and the other straight. Lift the straight leg a few inches off the ground while tightening the thigh muscles. Hold this position for about five seconds in the air, slowly lower and repeat on the other side. Try to avoid sudden movements, not arch your back.

Step-Ups

as you stay one step ahead, as on the stairs, about two feet tall (or less if necessary). Intensify on the support, straighten your knees fully (without locking) and down. Try to keep a steady pace. Start with 1 minute, then start gradually increase the time.

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