Get rid of the knee pain with these helpful exercises.
Knee pain is a very common issue especially among ageing adults. However, the good news is you can help or at least ease your pain by trying out some exercises. Strengthening your knee is the first step to effectively reduce your knee pain. Even if you are not suffering from any knee injury or pain, it’s a good idea to get on board with exercises that strengthen your knee to keep you on track with your daily activities. Having a weak knee can slow you down even in activities as basic as walking. Here are a few exercises that you can try to strengthen your knees and keep them in a better shape.
Heel And Calf Stretch
The heel and the calf stretch would target the muscles located at the lower portion of your leg. Stand facing to the wall. Stretch your hands forward maintaining a ninety degree with your body and place your hands on the wall. Move one of your legs at the back as far as you can while still being comfortable. Keep the heels flat and the toes facing forward and bend your knees slightly. Lean into the stretch and hold your position for thirty seconds. Doing this right will make you feel a stretch at the back of your leg. Change the legs and repeat the process.
Hamstrings Stretch
The hamstrings stretch not only strengthens your knees but also your calves and hamstrings. You can even feel the stretch up to your glutes. Remember to use a exercising mat for this one. Lie down on your back straight facing the ceiling and keep your legs straight on the ground. Lift one of the legs off the floor and place your hands behind the thigh of the lifted leg right below the knee. Gently pull your knee towards your chest until you can feel the stretch. Hold the position for thirty seconds and release. Change legs and repeat the process.
Leg Extensions
This exercise uses your body weight to strengthen your knees. Sit on a chair with your back straight and at ninety degrees. Keep your feet flat on the floor maintaining a distance equal to the width of your hips. Look straight ahead and contract your thigh muscles as you extend one of the legs as high as possible without raising yourself off the chair.
