What are the best exercises for knee pain relief?
Is it safe for me to exercise? Are you concerned that exercising could harm you or damage your knee? When your doctor says there’s no problem, strengthening the muscles that support your knee and keeping them supple is the most effective move you can take. Don’t rush it and give it some time. Discuss with your doctor which exercises are appropriate for you. Warm-up before anything Riding a stationary bike for 5 minutes, going for a quick 2-minute walk while pumping your arms, or 20 wall push-ups with the same number of calf raises are your options. These activities can prevent injury, prepare your body for stretching, and get better results from your workout.
1. Straight Leg Raises
When your knee is not kind to you, you need to begin with a simple move for your quadriceps, the muscles in the front of the thigh. This move will not put your knee under pressure. You need to lie on your back on the floor or on any other flat surface. Bend one knee and put your foot flat on the floor. Raise the other leg to the height of the opposite knee when it’s kept straight. Three sets of fifteen repetitions must be done.
2. Hamstring curls
These muscles are located along the back of your thigh. Lie on your stomach. Slowly move your heels as close to your butt as it’s possible, and hold that position. Three sets of 15 must be enough. You can perform this position standing while you hold onto a chair and lift one leg at a time. If this becomes unchallenging, you can include ankle weights, gradually increasing the weight from 1 to 3 to 5 pounds.
3. Prone Straight Leg Raises
Lie on your stomach and straighten your legs. Tighten the muscles in your bottom and the hamstring of one leg, move it upwards and hold for 5 seconds, lower, repeat 15 times, and switch sides. As you get stronger, you can increase ankle weights. Remember, back pain during this exercise is not normal. If you feel discomfort, lower your lifts and limit them. If the pain doesn’t go away, stop and visit your doctor.