Exercises For Knee Pain |Dealing with Knee Pain at Home Try Now 2024

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Exercises For Knee Pain

It is because of change in lifestyle that the musculoskeletal issues like knee pain are very much on the rise.

A recent study says that about 25% adults around the world experience knee pain at some point or other in life.

So today, I am going to talk to you about some natural technique to get relief from knee pain.

First, let us see a couple of knee exercises that you can easily do in your office or at home.

Knee Extension

First exercise is Knee extension, Start by sitting upright in a chair with both feet flat on the ground.

Extend one leg straight out, keeping the knee straight. Hold for few seconds and lower it back down.

Repeat with the other leg. This exercise will strengthen your quadricep muscles, providing support to the knee joint.

Exercises For Knee Pain

Seated Knee Flexion

Our second exercise is seated knee flexion. Next, straighten one leg and loop a band around your ankle.

Bend your knees, bringing it towards your body by pulling the band with your hand, release slowly.

This movement will help improve flexibility and range of your motion around your knee joints.

Knee Massage

Another good technique to get relief from knee pain is to give your knee a gentle massage.

Exercises For Knee Pain

Such a massage improves blood circulation and reduces tension on the muscles around Knee.

Start with gentle strokes around your knee and give it some love, gradually increase the pressure.

Use circular motion with your fingers to massage the area around knee cap. Apply gentle pressure on your side and back of your knee.

This massage helps in reducing stiffness around your knee and brings relaxation. After a massage sit down quietly and close your eyes.

Knee Pain Reason

Now, when it comes to knee pain, there can be various reasons for it. Let us look at three of them.

If you have degeneration due to age, you must maintain a healthy weight to reduce pressure on your knee.

Do low impact exercises like swimming or cycling. Also wear supportive footwear and avoid high heels.

If your knee pain is due to rheumatoid arthritis, you must do gentle exercises regularly to maintain joint flexibility.

Apply cold packs to reduce inflammation and pain. If you have osteoporosis or have aching knee, you must ensure that you are getting sufficient calcium and vitamin D.

General Tips to Avoid Knee Pain

Be careful and avoid activities that may risk falls. If you stand for a long time, like in kitchen or at work, then keep your knees slightly bent and loose instead of keeping them straight and stiff.

Always try to maintain a healthy weight because excess weight will put extra strain on your knee. Have a balanced diet and exercise regularly.

Manage Your Knee Health

Focus on exercise that would strengthen your quadriceps and your hamstrings. Also, wear footwear with good cushioning and arch support.

Whether you are a senior citizen or an athlete, if you have knee pain, then you can choose any of the techniques that suits you from all these different techniques.

The sooner you take such natural remedial measures, the better it will be for you in the long run.

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