HOME EXERCISES FOR KNEE PAIN

HOME EXERCISES FOR KNEE PAIN

Knee pain is a common complaint that can affect people of all ages and lead to discomfort and loss of function. Knee pain can be caused by injury that could lead to torn ligaments and cartilage, infections, arthritis such as rheumatoid arthritis, osteoarthritis and gout.

Exercises for knee pain

Exercises have been shown by research to improve the outcome of knee pain. Here are 5 exercises that could easily be done at home to improve your knee pain and prevent disability.

1. Straight Leg Raises

  • Lie on your back on the floor or another flat surface.
  • Bend one knee and place your foot flat on the floor.
  • Keeping the other leg with the painful knee straight, raise it to the height of the opposite knee.
  • Hold for 10 seconds. Repeat 3-5 times.

2. Hamstrings curl

  • You can do this in standing while holding on to a chair or lying flat on your stomach.
  • Slowly lift your legs, one leg at a time off the ground.
  • Hold for 10 seconds. Repeat 3-5 times.

3. Wall Squats

  • Stand with your back against a wall and your feet about shoulder-width apart.
  • Slowly bend your knees, and keep your back and pelvis against the wall. Don’t bend too deeply
  • Hold for 10 seconds. Repeat the exercise 3-5 times.

4. Calf Stretch

  • Stand facing a support like a wall.
  • Slowly raise the heels as high as you can off the ground.
  • Hold for 10 seconds then lower. Repeat the exercise 3-5 times.

5. Cycling

  • Cycling on a stationary bicycle for about 5-10 minutes.

Importance of exercise in knee pain

  • Maintains bone and muscle strength.
  • Improves your balance
  • Helps you control your weight
  • It boost your energy level and enhances your quality of life

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