Weak hip muscles can put more pressure on the knee, worsening the pain. If you have been suffering from knee pain for a longer period, seeing a doctor is the best advice to find out the cause behind the pain.
On the other hand, if the pain is moderate rather than severe, a group of… Strengthening and stretching exercises That could do the trick. Tight muscles surrounding the knee can sometimes cause or worsen knee discomfort, and tension can be easily resolved by stretching and strengthening the muscles surrounding the hip joint. The knee joint may not move adequately if the muscles are inflexible.
Strong muscles in the front of the thigh, such as the quadriceps, and the back of the thigh, such as the hamstrings, help absorb pressure in the knee joint. Strengthening helps stabilize the hamstring muscles by building strength and tightening them. Good strengthening exercise after stretching is an important aspect of avoiding injury. Muscles that are too tight are more likely to get hurt. Physical therapy exercises for knee pain include a combination of strengthening and stretching exercises to relieve muscle tension and keep your muscles long and flexible.
Here are 7 exercises to relieve knee pain:
Strengthening exercises
1. Raise the leg straight
The straight leg raise strengthens the quadriceps muscles in the upper thigh without stressing the knee joint.
How to do:
One of your legs should be bent and the other straight while lying on your back.
– Tighten the quadriceps in your straight leg and lift it steadily off the ground until it is about a foot off the ground.
– Stay in this position for 5 seconds.
– Lower your leg to the ground slowly.
– Do this on the other side.
– Repeat this 5 – 6 times for each leg for a set of 3.
2. Ups and downs
Stepping exercises work the quadriceps, hamstrings, glutes, and adductors, among other muscle groups in the lower body. Strength imbalances can be corrected using the exercise steps because they target both sides of your body equally, drawing attention to any muscle imbalances between the two sides as a unilateral leg exercise that focuses on one leg at a time.
How to do:
– Stand in front of the stairs or ladder box.
-Put one foot on the bottom and the other on the step.
– Now put your feet at the bottom, on the stairs.
– Return the first foot to the ground, then the other.
– Up, left up, right down, left down must be in the order of doing one round.
– Repeat this 20-30 times for a set of 3.
3. Full knee extension
Leg extensions are an effective exercise to strengthen the patellar ligament and quadriceps muscles in the knee.
How to do:
– Start by sitting in a chair that allows you to bend your knees at a 90-degree angle.
– Slowly raise your right leg until it is parallel to the floor.
– Hold for five seconds before slowly lowering it to the ground.
– Now do the same thing with your left leg.
– Do this 10 – 12 times for each leg for a set of 3.
4. Isometric straight leg hold
Isometric straight leg raises strengthen the quadriceps in the upper thigh without stressing the knee joint and help the quadriceps and hip flexors.
How to do:
– Lie on the floor or a similar flat surface on your back.
– Place your right foot flat on the floor, with your right knee bent.
– Raise your right leg to the height of your opposite knee, keeping it straight.
– While raising your leg, do not arch your lower back.
– Repeat this at least 10 – 12 times for each leg for 3 sets.
Stretching exercises
1. Hamstring stretch
Hamstring stretches help enhance hip flexibility and range of motion. This movement helps improve blood circulation, stiffen the muscles and surrounding joints, and reduce muscle fatigue.
How to do:
– Lie on your back, knees straight, and arms at your sides.
-With both hands behind your thigh, hold your right leg. Lift your right foot toward the ceiling, flexed, by extending your leg.
– To feel a stretch along the back of the right thigh, straighten the leg as much as possible without locking the knee and hold still.
– Now do the same thing with the left leg, then return to the starting position.
– Extend the leg towards the ceiling to a light point of tension, without pressure or pain behind the knee.
– Now return to the starting position and relax your shoulders and back.
2. Knee extension
Knee extension exercises help make the knee joint and surrounding muscles more flexible.
How to do:
– Lie on your back with one knee bent and the other knee on top of the other.
– Grasp the back of the right thigh and pull it toward the chest until the leg is straight but no further.
– Return to the starting position after five seconds.
– Do the same thing with the other leg.
– Perform ten reps on each leg for 2-3 sets.
3. Quadriceps stretch
Stretching your quadriceps activates the muscles, increases blood flow, and improves range of motion and flexibility in the short term.
How to do:
– Stand on one leg. If you need help, grab a sturdy object such as a wall or a chair.
– Bring your right knee to your buttocks and bend your right knee.
– Now reach your ankle with your opposite hand.
– Keep your knees as close to your hips as possible. Allow your shoulders to relax.
– Breathe deeply and hold the stretch for 20-30 seconds before releasing it and repeating the exercise on the other leg.
– Do this 8-10 times with each leg for 2-3 sets.
Exercise should never worsen your pain. It is important to remember that muscle discomfort is common after strenuous exercise. If you experience severe, persistent, shooting, or sudden pain in your muscles or joints for more than a week or so, you should consult a doctor. Most importantly, avoid high-impact activities such as running or vigorous exercise if pain persists. Instead, perform activities that are light in nature and do not strain your knees.
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