The occurrence of pain in the knee can result from various injuries, arthritis, or from some other health issues. The knee pain can be mild or even a severe one, but no matter what the intensity of the pain is, the daily issues can become a real hardship, and because of that it is important to relieve it on time.
Here are four exercises that will aid you to swiftly relieve knee pain:
- Bent-Leg Raises
Start the exercise in a sitting position. Then extend one leg in front of you and raise it so that it is parallel to the floor. Keep the position for 60seconds, and then bend the knee to lower the leg halfway to the floor. Keep the position for 30 seconds, and go back to initial position. Perform 4 repetitions, and switch legs.
- Half-Kneel Hip and Quad Stretch
Use a mat and put it in the floor, then knee on the right knee, and place the left foot in front of you. Now, stretch your hip downwards by leaning forward to the left knee. After that, raise the back ankle toward the hip to stretch the hamstrings, and change legs. Perform 15 reps.
- Knee Flexion
For this exercise, you will need a chair to sit on it with the feet in front of you. After that, take a towel and loop it under the foot while resting on the ground; and then pull on the towel slowly till the foot is around 4 to 5 inches above the ground, and the knee is bent. Then, change legs and make 5 reps.
- Wall Calf Stretch
For this stretch, you need to lean against a wall, standing, and rest one foot on the wall, and the other one on the ground. Lean forward to stretch the calf, and keep this position for 5 to 10 seconds, after that release. Next, switch the leg and do the same procedure 10 to 15 times.
Now, all you have to do is to implement some of these exercises daily, and you will at the same time treat and prevent knee pain.
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