Knee pain: 5 exercises that will help relieve discomfort

Knee pain is one of the most common complaints among people of all ages. It can be caused by injuries, arthritis, overexertion, or even a sedentary lifestyle. And, of course, this condition causes discomfort. But there are several exercises that will help relieve it and ease the pain. They can only be performed after consulting with your doctor, so as not to harm yourself. We at joy-pup tell you about these exercises.

Straight leg raise

Strengthens the quadriceps (front of the thigh) without putting stress on the knee.

How to do it:

• Lie on your back, bend one leg at the knee, and keep the other straight.
• Slowly raise your straight leg 30-40 cm from the floor.
• Hold at the top for 2-3 seconds and slowly lower.
• Repetition: 10-15 times on each leg, 2-3 sets.

Half squats against the wall

Strengthens the muscles of the thighs and buttocks, reducing the load on the knee joint.

How to do:

• Stand with your back to the wall, press your back and shoulders.
• Slowly lower yourself, as if you were going to sit on a chair, until your knees are at an angle of about 45 degrees.
• Hold the position for 5-10 seconds and rise back up.
• Repetition: 10 times, 2-3 sets.

Calf raises

Strengthens the muscles of the calf, improving the stability of the knee joint.

How to do:

• Stand straight, feet shoulder-width apart, you can hold on to the back of a chair.
• Rise up on your toes as high as possible, then slowly lower yourself.
• Repetition: 15-20 times, 2 sets.

Hamstring stretch

Improves flexibility in the back of the thigh, reducing pressure on the knee joint.

How to do:

• Sit on the floor, straighten one leg, bend the other at the knee.
• Lean towards the straightened leg, trying to reach your foot with your hands.
• Hold the stretch for 20-30 seconds, then change legs.
• Repeat: 2-3 times on each leg.

Shell exercise (for the outer thigh)

Strengthens the gluteal muscles and hip muscles, which stabilize the knee.

How to do:

• Lie on your side, bend your knees, heels together.
• Without lifting your feet, lift the top knee as high as possible, then lower it.
• Keep your pelvis still, do not fall back.
• Repeat: 10-15 times on each side, 2 sets.

Of course, it is better to do all such exercises after consulting a doctor, which will allow you to preserve your health.

To be continued…