Are you anxious that working out with knee pain can make your condition worse?
Now you don’t need to be too concerned, these simple exercises are recommended after the approval of physicians. During knee sore, the best thing you can do is to strengthen the muscles that support your knee and keep them flexible.
Start gently, and build up gradually. Workout also helps reinstate agility and increases range of motion. Fortunately! Even with knee pain, there are many ways to exercise safely.
Table of Contents
7 Best Exercises For Knee Pain You Can Do Anywhere
After work out muscle soreness last a few days and that’s simply normal. To avoid any type of injury, don’t jerk or thrust weights.
Always make smooth, steady movements. Breathe in and out slowly during the period of exercise. Holding your breath while draining can cause changes in blood pressure. Here are 7 exercises for knee pain you can try at home.
1. Warm Up
Mostly starting any exercise you need a little warm-up for your muscles. In the case of knee soreness, you can ride a stationary bike for about 5 minutes.
And even you can have a 2-minute walk as it is considered as best knee exercise. Walking is the best low-impact way to keep joints healthy and improve overall fitness. 15-20 wall push-ups followed by the same number of calf raises, help you get more out of your workout. The simple warm-up exercises prepare you to stretch and lower your risk of an injury.
2. Straight Leg Raises
If you’re suffering from knee pain, twitch with a simple strengthening exercise for your quadriceps. Quadriceps is the muscles in the front of the thigh. This straight leg raise puts little to no strain on the knee.
The person lying flat with one leg straight, one knee bent, tighten muscles and then raise the straightened leg off the floor. Slowly lift your leg keeping your knee straight, you will feel muscle Tightness on the top of your thigh. Lower straight knee and Repeat 10-15 times for three sets.
3. Hamstring Curls
The leg curl or hamstring curls are the basic exercises that target two primary muscle groups: the calf muscles and the hamstrings (the muscles at the back of the thigh). The exercise can be done either by standing position or even in a lying position, the choice is yours.
Stand holding a chair, lift one leg and touch your butt. You can add ankle weights for a tough workout, slowly increasing the weight from 1 to 5 pounds. You can even do this work out while lying flat on your stomach. Slowly bring your foot as close to your butt as you can. Do two sets of 15.
4. Wall Squats
It is an advanced work out that doesn’t affect your knee.
Simply start with your back against the wall. Your feet must be shoulder-width stance, 18-24 inches out in front of you. This will be your starting position with toes pointed slightly outward and knees slightly out. Descend slowly down the wall. Maintain a flat back against the wall with your head up. Don’t bend too deeply; continue down until the upper legs are just below parallel to the floor. Hold this position for 5-10 seconds. If you feel burden or uneasiness in your knees, change your position. Focus on breathing continuously throughout.
After 5-10 seconds, push through your heels to return upwards to the starting position. Repeat this exercise and hold the sit position for little longer each time.
5. Calf Raises
Calf rising is also the best exercise to reduce knee pain. Simply, stand facing the back of a strong chair, a couch, or a wall bar at the gym or at home. This exercise can also be done on the stairs, holding on to the handrail with your heels limp off the edge of the step.
Slowly raise the heels as high as you can, then lower the heels slowly to rest position. Do this exercise 10-15 times in a set of 3. You can also put weight on foot to have tough work out, lift one foot slightly off the floor, with all your weight on the other foot.
This exercise looks simple and easy but when you start it becomes tough. It is the best exercise for reducing knee soreness and pain.
Place one foot on a table, staircase or bench. Bend your knee and slowly lower the opposite foot to the floor maintaining your pelvis level. Then lightly touch your toe to the floor and rise back up. Repeat this act 10-15 times, and then switch foot.
7. Side Leg Raises
This exercise for knee pain strengthens hips, thighs, and backsides. You can also modify the exercise to improve your balance and for the challenge. You can do this exercise while standing or lying sideways.
Stand behind a sturdy chair holding on for balance with feet slightly apart. Breathe out and slowly lift one leg out to the side, keeping your back straight with toes facing forward. Hold this position for some seconds. Repeat this act 10-15 times then shift the leg.
You can also lie on one side with your lower arm on the floor and an upper hand in front of your body for support. Brisk your abs, bring your bottom leg slightly in front of your top leg. Now lift the upper leg up keeping your hips weighted. Hold for some time and then lower the leg.
By this time, you will not only have adequate information on the best exercise to reduce knee pain but also have a clue of the way of doing the best workout.
Always remember muscle soreness after a hard workout is normal. But sharp or sudden pain in the muscles means you should consult your doctor.