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We all experience this every once in a while. Our joints creak and groan in protest and we hobble gingerly out of bed, wincing with every step that we take. Perhaps it’s a sudden spell of cold weather, arthritis, muscle overuse or a lot of physical exertion the previous day, knee pain is considered something we all have to live with once in a while.
But not anymore! Now, you can combat knee pain with our ten, easy to do knee exercises. Try them out and say hello to a healthier, pain free tomorrow.
- Chair Knee Extensions: Sit in a chair and rest your leg on another chair with the knee slightly raised. Pushed the raised knee gently towards floor level, utilizing your leg muscles. Hold for ten seconds and repeat with the other knee. Continue performing repetitions about 15 times.
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Knee Stretches Knee Stretches: Sit in a chair and loop a long towel around your foot resting on the ground. Gently pull the towel up with both hands to raise your floor off the floor and bend your knee. Don’t raise it too high, about 5 inches will do. Hold for ten seconds and then slowly release. Repeat with your other leg.
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Wall Slide Wall Slide: Lean your back against a wall and bend your knees to a 30 degree angle. Slide down the wall and then straighten up again and repeat. Use your hands to hold onto the wall for support. Keep your feet and legs parallel and your knees angled. Repeat about ten times.
Bent Leg Raises -
Bent Leg Raises: Sit in a chair and straighten one leg in the air, without locking your knee. Hold the position for a minute. Lower your leg halfway to the floor by bending your knee. Hold for 30 seconds and return to the sitting position. Perform four repetitions on each leg alternately.
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Step-Ups Step-Ups: Stand in front of a step (a sturdy stool or a low table will work as well). Step up onto the raised surface, straighten knees fully and step down. Maintain a continuous, steady pace and repeat this about 20 times. If you are confident with your balance, pump your arms while doing this to give your arm muscles a work out too, Feel your heart rate mounting and take deep breaths.
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Biking Biking: This can be done on an exercise bike or on a regular bike. It increases strength and agility, broadening your range of motion. Make sure your knees are bent at 15 degree angles at the bottom pedal stroke. Put in a good ten minutes of this daily. Biking is great cardiovascular workout for all ages and helps your knees gain strength. Check out our selection of bikes here: http://www.liveyoursport.com/cycling-bikes/.
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Hamstring Curl Hamstring Curl: Stand with your thighs against a surface like a wall. Lift one knee up behind you as far as it is comfortable. Hold for ten seconds and lower slowly without touching the floor. Do 3 sets with 15 repetitions each. Rest between sets to avoid straining your hamstrings.
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Abductor Raises Abductor Raises: Lie on your side, propped up on your elbow. One leg must be on the floor bent, the other straight. Lift the top, straight leg, hold for 15 seconds and lower gently. Repeat 15 times and change sides and perform with the other leg. You can use ankle weights in this exercise to increase the intensity of the workout and increase strength. Pick a pair here: http://www.liveyoursport.com/ankle-wrist-weights/.
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Tree Pose Tree Pose: This posture loosens up your knee muscles and gives strength and stability to your upper body as well. Stand straight with your arms at your side. Concentrate on your feet and shift weight from your left foot to your right foot. Bend your left knee and raise your left foot off the ground, standing on your right leg firmly planted in the ground. Join your palms and raise your arms high above your head. Hold this pose for ten counts and repeat with the other leg. The tree pose also increases concentration and provides mental stability.
The post 9 WAYS TO KILL KNEE PAIN appeared first on The LiveYourSport Blog.
