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Jul 20, 2022

Exercises That Can Help Alleviate Pain and Strengthen the Knee

Posted by Dr Manu Bora

Your knees take most of the impact of all the joints in the body. Some common causes of knee pain include injury, chronic conditions, and even jumping and twisting besides walking. Besides the regular wear and tear or any sports exercises, it is pretty common for people of all ages to get knee pain, at least to some extent. Even our fast-paced lifestyle plays a crucial role here. But when knee pain begins, we start compromising our ability to enjoy and make the most of our lives. When you experience knee pain, you might rest until the pain goes away, but once you return to your daily activities, the pain surges again. But you might be highly benefitted if you perform the right exercises, and some of them are listed here.

Bridge pose- You need to place your mat or towel on the floor and lie down on the back. Then you need to bend at least 45 degrees and ensure you keep your legs straight on the floor. It would help if you allowed your arms to rest beside you and ensure they are relaxed. You need to keep your weight through the heels and pull the abdomen muscles while raising your hips.  Your body needs to form a flat surface from your knees to your shoulders while your arms tend to give the perfect balance you need. You must ensure that your gluteus muscles are engaged entirely and hold for at least 15 seconds. You must slowly lower your body back on your mat and repeat the exercise if possible. The best part about this exercise is that it will enhance your hip stability besides the overall strength of your core.

Leg lifts- You need to assume this to be the same position as your bridge exercise while keeping your back against the floor and, of course, the arms are resting beside you. You need to take one leg, bend it at least 45 degrees, and keep the other leg straight against your floor. You need to slowly lift your extended leg in the air until the thigh seems to be parallel with your bent floor. You need to ensure that you don't engage your arms then you can balance and avoid dropping them to the floor in no time. You must ensure that all your movements are slow and controlled. The best part about this exercise is that it helps you build strength and makes your muscles stable.

Quadricep Stretch- Most of the knee pains tend to come from muscles of your hips and thighs. When the muscles above your knee are too tight or weak, your knees tend to find it challenging to keep your body aligned or balanced. During this exercise, you need to stand on your feet with a shoulder wide apart. It would be best if you stood near the wall or on a sturdy chair to keep the perfect balance and bend one knee behind and grab the ankle with one arm to keep on the same side. Next, you need to switch legs gently.

Hence, doing the right exercises always do help indeed.

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