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6 Effective Knee Exercises To Overcome Knee Pain

Blackburn Rovers v West Ham United - Premier League
Blackburn Rovers v West Ham United - Premier League
Malavika Kanoria

Knee pain can be difficult and that is because we do not really care for it until it becomes intolerable. But is it how we are supposed to deal with it? Absolutely not! There are various remedies that you can use and exercises that you can do to stop your pain from getting worse. Some home remedies and tips that you can use for knee pain are:

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1. A lot of people will ask you to sit and rest for a long time. Do not do that! You should not exert your knee joint but light movements are a must. Walking and stretching will definitely help you out with the pain.

2. RICE, which stands for rest, ice, compression and elevation, helps a great deal with pain reduction.

3. Self-massage can help relieve the pain. You simply need to use your fingers and body weight for this. There are numerous massage techniques that can be found online. It is really helpful and you must try it.

4. There can be various reasons for knee pain. Some can be trivial while others might require attention. If the pain stays for long, you must consult an expert.

Once you are aware of these important pointers, you must look at some knee exercises that will help you get rid of the pain and increase your joint flexibility and mobility.


Exercise #1

Supine Hamstring Stretch

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Instructions:

Step 1: Lie down on the floor and bend your knees such that your feet are flat on the floor.

Step 2: Extend one leg in front of you with your arms extended by your side.

Step 3: Slowly, pull your bent leg closer to your body, use your hands to support the thigh and extend your legs straight towards the ceiling by straightening your knee.

Step 4: Hold this stretch for about 30-40 seconds and lower them down. Repeat for the other leg. This makes up one rep.

Do 3-4 reps of this exercise.

Also, read 6 Productive Leg Exercises Leg Day Workout.

Next up: Quad Stretch

Exercise #2

Quad Stretch

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Instructions:

Step 1: Lie on your tummy and extend your legs at the back. Keep your arms by your side. Your toes must be on the floor.

Step 2: Keep one leg on the floor and bend the other such that your heel is close to your butt.

Step 3: Hold the toes of your bent leg to give it the necessary support and pull it towards your glutes.

Step 4: Hold this position for 5 seconds, relax and repeat.

Do this exercise 5 times for each side.

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Next up: TFL Stretch

Exercise #3

TFL Stretch

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Instructions:

Step 1: Stand straight with your feet hip-width apart.

Step 2: Push your left leg behind and rotate it internally such that the toes point towards the heel of the other leg.

Step 3: Slowly, raise your left arm up and twist your torso backwards such that you are facing the left side.

Step 4: Slowly, engage your glutes and bend towards your right. You will feel a little pull in your knee and thigh muscles.

Step 5: Hold this position for 10-15 seconds, relax and repeat.

Do this stretch about 5 times on each side.

Next up: Prone Leg Hangs

Exercise #4

Prone Leg Hangs

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Instructions:

Step 1: Lie on the bed with your face towards it. Keep a pillow next to you.

Step 2: Slowly slip towards the edge of the bed such that your knees are on the corner and your calf and toes are hanging in the air. Place a pillow under your knee.

Step 3: Now you need to relax your legs and let them hang loosely.

Hold this position for 3-4 minutes. This exercise will increase the movement of your knee joint and help relieve the pain.

Next up: Calf Raises

Exercise #5

Calf Raises

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Instructions:

Step 1: Face a wall and stand straight. Keep your palms on the wall and do not bend your knees.

Step 2: Slowly, push your body up while balancing your body on your toes. Do this without bending your knees. Keep your body straight and hold this position for 10 seconds.

Step 3: Lower down and repeat.

Do this exercise for a minute. In order to increase the effectiveness of this exercise, do it on the staircase such that you can lower your body further down.

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Next up: Seated Leg Raise

Exercise #6

Seated Leg Raise

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Instructions:

Step 1: Sit with your back straight against the wall. Extend one leg in front of you and bend the other such that your foot is flat on the floor.

Step 2: Stretch and rotate the toes of your extended foot towards the wall, engage your calf, and raise your legs off the ground.

Step 3: Hold this position for 5 seconds and lower your leg to the ground.

Do this exercise 8-10 times on each side and keep your legs straight at all times.

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Edited by Mayank Vora

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