The knee is one of the body's main and most compound joints. Nowadays, knee pain is one of the most general orthopedic conditions for which individuals seek medical treatment. Approximately individuals of all ages may experience knee pain. It includes pain felt around and behind the knee cap, especially during activities like stair climbing, running, walking, squatting, and while carrying a heavy load. Knee pain can pause you from participating in your favorite daily activities and performing daily tasks.
Without complete or proper treatment, it can stay long-lasting. Knee pain can be happened by many factors, including knee stiffness, incorrect positioning of the knee cap at rest or with movement, improper exercise form, flat feet, and weakness of the knee and hip muscles. The good information is there are so many ways to treat knee pain, including strengthening and stretching exercises that you can do on your own. In this article, we will share with you some of the most effective activities you can do to strong your knee and reduce knee pain. Have a look!
Best Exercises For Knee Pain Treatment
1. Clamshells Exercise
For this exercise, lay on your side and support your neck using a towel roll or a soft pillow. After that, bend your knees toward your chest, and keep your back straight, and your feet parallel with your body. Keep your feet side by side, and lift your top knee toward the ceiling. Keep your hips straight, not permitting yourself to roll forward when you lift your leg. Pause briefly, then lightly lower your knee back down to the start position. Do ten repetitions of this exercise on each leg, three daily sets. For good results, perform this exercise 2-3 days per week.
2. Hip Abduction Exercise
For this, lay on your side and bend your bottom knee to give you good balance. Support your head with a towel roll or pillow. Straighten the top knee by completely tightening the muscles on the top of your thigh. After that, flex your foot, so your toes face forward, and lift your leg toward the ceiling, then lift no higher than the line of your body. Pause, then slowly lower your leg back down to the beginning position. Do ten repetitions of this exercise on each leg, three daily sets. Perform this exercise 2-3 days per week.
3. Bridging Exercise
Again, for this exercise, lay on your back and bend your knees, so your feet are completely flat. Support your head with a soft pillow or towel roll. Keep your feet, knees, and hips in line with each other. Keep your arms by your side, keeping them relaxed. Tighten the muscles of your buttocks and lift your hips toward the ceiling. Raise your buttocks as high as possible without causing back pain or too much pressure. Pause, then slowly lower your hips down to the start position. Do ten repetitions of this exercise, three sets once per day. Perform this exercise 2-3 days per week.
4. Quadruped Hydrant Exercise
For this exercise, first, sit on the floor and get on your hands and knees. After that, draw your belly button next to your spine to engage your abdominal muscles. Keeping your knee down, lift one leg out to the side. Keep your hips facing down to stop rotation at your spine. Stop, then slowly lower your knee back down to the beginning position. Do three daily sets of ten repetitions of this Regular Exercise on each leg to gain amazing benefits.
5. Straight Leg Raise
Lay on your back and fully support your neck with a neck roll or pillow. Bend one knee so your foot is flat and your back is in a neutral position. Keep your arms lying completely straight and in line with your shoulders. Straighten the other leg by fully tightening the muscles on the top of your thigh. Keeping your toes pointed, lift your leg to the height of the bent knee. Pause, then lightly lower your leg back down to the start position. Do ten repetitions of this exercise on each leg, three daily sets. Perform this exercise 2-3 days per week.
6. Wall Squats Exercise
This is one of the most advanced moves. You will keep your feet on the floor. After that, stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your pelvis and back against the wall. Hold for 5-10 seconds. Don't bend too deeply. If you feel discomfort or pressure in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.
7. Hamstring Curls Exercise
These are those muscle exercises along the back of your thigh. Lie flat on your stomach and lightly bring your heels as close to your hip as you can, and hold that position. Do three sets of 15. You can also do this activity while holding onto a chair and lifting one leg at a time. If this becomes simple, you can add ankle weights, slowly increasing the weight from 1 to 3 to 5 pounds.
Investing just fifteen minutes daily can improve and provide a great payoff for your quality of life. If you do, improve your position or consult your Orthopedic Doctors or a physical therapist. By strengthening the muscles around your knee, you can relieve the regular strain placed on the knee joint. As with all things, action is the key. It's vital to make time in our busy schedules to improve our joints and bodies.