Seven exercises to reduce knee pain

Consult with an orthopedic doctor, before beginning an activity regimen for knee pain to ensure that the workouts are appropriate for you. Read on for more details.

Sandeep Singh Created on 12th May, 21

Do you fear that working out would worsen your knee pain or damage? As long as your doctor thinks it's not a problem, the smartest thing you can do is improve your knee and muscles' strength that protects your knee flexibly.

Begin slowly and gradually increase the exercise. Consult a doctor to determine which workouts are appropriate for you.

 

If you are from Bhubaneswar, you should visit the orthopaedic clinic in Bhubaneswar for the best available treatment. 

 

Knee pain and exercise

If you're suffering from knee pain due to an accident, operation, or inflammation, gentle stretching and strength training will help relieve the discomfort. It will also enhance your balance and range of motion.

 

Exercising an injured or arthritic knee may sound wrong, but it is healthier for your knee than sitting still. When you don't move your leg, it will stiffen, making the pain unbearable and challenging to perform your everyday activities.

 

The muscles that protect your knee joint can be strengthened with stretching exercises and strengthening exercises. Stronger muscles can make the knee joint function more effectively by reducing the impact on it.

 

Consult the best orthopedic doctor in Bhubaneswar before beginning an activity regimen for knee pain to ensure that the workouts are appropriate for you.

 

It would allow you to get more out of your exercise and train you to flex and reduce your chance of injury.

 

1. Leg raises 

Start with a short quadriceps strengthening exercise if your knee isn't doing well. The knee is hardly strained in this move. Lie down on the concrete or some flat surface on your bottom. 

 

Place one foot flat on the floor while bending one leg. Lift the other leg to the height of the opposite knee while keeping the other leg straight. Repeat for three sets of 10-15 repetitions.

 

2. Curls of the hamstrings

The muscles that run around the back part of your leg are known as the quadriceps. Lie completely flat on your back. Bring your heels as close to your buttocks as possible, and stay in the position. 

 

Make 3 sets of 15 repetitions. You should also perform this exercise by standing and lifting one leg at a time and holding on to a chair. 

 

3. Straight Leg Raises in a Prone Position

Lie down on your back, with your legs straight. Raise toward the roof by tightening the muscles in the bottom and one leg's hamstring. Hold for 3-5 seconds before lowering and repeating. Switch sides after 10-15 lifts. 

 

As your strength improves, you should add ankle weights. You must not have any back pain. If you do, keep the lifts to a minimum. Stop to see the doctor for Knee pain treatment in Bhubaneswar if the pain persists.

 

4. Squats against the wall

This is a more complex process. You should keep your feet on the ground. Standing with your back to a wall and your feet about shoulder-width apart is a good starting point. 

 

Then slowly fold your legs against the wall, keeping your back and pelvis against it. Hold the place for 5-10 seconds. Repeat the exercise, each time attempting to maintain the pose for a few seconds longer.

 

5. Calf Raises

You can do this on the stairs. You should keep your feet on the edges of the step while holding on to the railing. Lift the heels as high as you can, then lower them slowly. Do three sets of 10-15 repetitions each. Pick one foot gently off the floor as it gets comfortable, putting all of the weight on the other foot.

 

6. Step-ups

Place one foot on a stairwell's lowest floor, a step bench, or a frame. Bend your knee and gently drop the opposite foot to the floor. While doing this, keep your pelvis straight. Rise back up after lightly touching the toe to the floor. Repete 10-15 times on each leg, then swap legs. 

 

7. Leg Presses

Sit on a leg press machine with your back against the support with your feet flat on the footplate. Adjust the back of the seat to make it more comfortable. 

 

Slowly push the plate away from you, extending your thighs. Return to your starting spot by bending your knees. Three sets of 10-15 repetitions are recommended.

 

Knee pain affects more than 18 million people per year. Stretching and strengthening exercises aimed at the muscles that protect the knees will help relieve discomfort, increase mobility and endurance, and lower the risk of potential injury.

 

Before beginning an activity regimen with some joint pain, see a doctor or physical therapist. They will assist you in determining which workouts are the best for you. They will also suggest changes depending on the source of the knee pain and the root cause.

 

 

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