pain in knees A common problem. Which starts increasing due to many reasons including wearing wrong shoes and walking on rough roads. Knee problems can also occur due to increasing age. Due to knee pain, one may face difficulty in walking, getting up and sitting. Often people try to get rid of increasing muscle cramps and swelling by taking medicines. But some easy exercises can prove helpful in removing this problem. Let us know what simple exercises should be done to get relief from knee pain. According to a report in the Journal of American Family Physician, about 25 percent of people experience pain in the knees.
According to the report, the cases of knee pain have increased by 65 percent in the last 20 years. Do these exercises to reduce knee pain: 1. Clam Shell Exercise: Doing clam shell exercise strengthens the hips and glutes and helps in walking and sitting. With regular practice, the muscles of the knees remain flexible, which relieves the problem of pain. To do this exercise, lie straight on the mat and turn to your right side. Raise your right hand upwards. Now bend your knees 90 degrees and open your left knee as much as possible and then place it on the other knee. Do this exercise 20 times in 2 sets. With this the pain in the knees can be reduced.2. Side Leg Raise ExerciseSide leg raise is a bodyweight exercise which can be done both lying and standing.
By doing this the glutes, core and hamstrings get strengthened. This increases the pressure on the muscles of the lower abdomen. To do this exercise, lie down on your left side and keep both your knees bent. Now straighten your right leg and lift it as high as possible and then bring it down. Practice this exercise according to your body’s capacity. This increases pressure on the hip muscles, which helps in maintaining the flexibility of the body.3. Static Quad Stretch: The muscles present on the front of the thighs are called quadriceps muscles. By doing this exercise these muscles get stretched, which increases blood circulation. This can be done lying down or standing. This can reduce knee pain. To do this exercise, lie down on your stomach on the mat and then maintain some distance between the two legs.
Now bend your right leg at the knee and bring it near your hips and pull it upwards. During this, take a deep breath. After this, keep the right foot on the ground and bring the left foot upwards. Practice this exercise 10 to 15 times.4. Hamstring StretchPractice this exercise to strengthen the hamstring muscles. This helps in maintaining body balance and relaxes the lower back muscles, which can reduce pain and swelling. To do this exercise, lie down on your back and raise your right leg upward. Pick up. During this, take deep breaths. Now take the towel and rotate it with your right foot and pull it downwards. This will give relief to the muscles of your knees. Practice this exercise as per your body’s capacity. After this, straighten both the legs.
Source : palpalindia
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