10 Best Everyday Exercises To Relieve Knee Pain
Are you facing problems while walking, running, and getting out of bed or while sitting on the floor ?
Well, stay assured, you are not alone!
Knee problems are common today, and one in six Indians are suffering from knee pain and restricted mobility.
But like a rusty door hinge which can be fixed with a bit of lubricant, your knees can also be made trouble free with the right set of exercises coupled with a healthy diet and complementary supplements. Exercises would help your stiffened knee by facilitating easier movement, providing support and thereby reducing pain.
So without beating around the bush, let’s discuss 10 best exercises that can help you in tackling knee pain without much ado.
1. Hamstring Stretch
Hamstring stretch exercise aims at stretching your hamstring muscles which can be the source of knee pain. Lie straight on your back with your right leg in a rest position on the floor. Use a resistance band and loop it around your left foot and pull your leg towards your chest via resistance band as far as comfortable while slightly bending your knee. Throughout the process, make sure that your back is well-pressed to the floor. Once you have reached the maximum stretch, hold the position for 20 to 30 seconds and then release gradually. Repeat the whole process 5 times with each leg.
2. Partial Squats
Partial squats work great in helping you fetch some relief from knee pain. Position yourself 10 inches away from the chair with your toes in the front position and keep your feet hip-width apart. Slowly try to sit, but restrict yourself to the halfway towards the chair by bending your hips. Keep your abs tight during the whole process and make sure that your knees are behind your toes.
3. Quad Foam Roller Stretch
The foam roller is a perfect accessory through which you can get your quads back to functioning which remains at rest due to all the sitting that we do every day.
Keep foam roller under your left leg (under the left quad) and lie face down. Roll slowly while keeping your maximum weight over left leg. Try to divert pressure on the tight parts of your muscles and switch legs, one by one. Try this for 5 – 10 minutes.
4. Leg Stretch
Stretching your legs is the easiest exercise that you can do, without feeling lazy. Sit on the floor by resting your back against the wall and stretch your legs in front. Now, slowly bend the left knee as far as you are comfortable and hold the position for 5 seconds. Repeat the same process with another leg.
5. Sit And Stand
This exercise can be easily performed in your home and workplace alike. Simply, sit on a chair without making use of hands for support purposes. Stand up and then repeat the process in a controlled manner. Do it for a minute or so, and gradually increase the frequency depending on your comfort level.
6. Calf Smash
Through this simple exercise, you can attempt to release out the tension from both your hamstring and calf. Simply, sit on the ground with your hands rested on the floor. Now, slowly pull your left foot towards your butt by bending the knee. Now, balance a yoga ball between your hamstring and calf, below your left knee. Now simultaneously rotate the foot in slow circular clockwise movements. Repeat the same process with right leg.
7. Leg Cross
This is another simple exercise that you can do on the go. Simply sit on the edge of the bed or table comfortably with your ankles crossed. Now, push your back leg forwards and front leg backwards against each other, creating a force. Hold the position for 10 seconds and relax. Practice this 5 times a day.
8. Hip And Quad Stretch
This stretch exercise works wonders for both your quad and hip muscles alike. To perform this stretch, put down a mat or towel on the floor. On the top of it, kneel your left knee while keeping your right foot planted flat on the ground in a comfortable position making an angle closer to 90 degrees with both the legs. Now, slowly lean forward towards your right leg while stretching the front of hip downward. Repeat the same process for another leg.
9. Straight Leg Raise
Lie straight on your back and bend right knee while keeping the other leg straight and lifting the left foot off the ground. Once you have attained the best comfortable stretch, hold the position for 5 seconds. Now repeat the same process with another leg.
10. Calf Raises
Hold onto a chair for support and stand in a comfortable position with your feet about hip-width apart. Slowly lift your heels off the floor while rising onto your toes. Once you have reached the best position, hold it for a few seconds and then release gradually.
Not to forget, take supplements along with a healthy and controlled diet in addition to doing knee exercises for assured relief. There are various vitamins including vitamin D, vitamin C and folic acid that are found to have a positive impact on your knee problem. While vitamin D enhances the calcium absorption ability, vitamin C works by increasing the production of collagen. Supplements thus help your body in meeting various day to day needs and nutritional content, which in turn, helps you in getting healthy knees.