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Knee pain is caused by various reasons, like injury, twisting it unintentionally, arthritis, or other health problem. Depending on the cause, it can vary from mild to severe, but it surely is an uncomfortable pain for anyone. Knee pain can significantly interfere with your daily activities, so it’s important you find a way to relieve it as soon as possible.
For that purpose, here are 4 exercises that will help relieve your annoying knee pain that doesn’t want to go away.
Try them out, and see which one works best for you.
1. Knee Flexion
Sit on a chair, and place both feet in front of you. Take a towel and loop it under one foot while it’s resting on the ground. Then, pull on the towel slowly until your foot is lifted about 4-5 inches from the floor and your knee bends. Stay here for 5-10 seconds and release. Repeat 5 times with each leg.
2. Wall Calf Stretch
This stretch will relieve your knee pain as well as tone the muscles around this area. Stand in front of a wall, and lean against it, resting one of your feet on the wall while the heel is rested on the ground. Keep your leg as straight as you can while your heel is rested on the ground the whole time.
Give your calf a deep stretch by leaning forward as much as possible. Stay here for 5-10 seconds, and then release. Repeat 10-15 times, and then do the same movements with the opposite leg.
3. Bent-Leg Raises
Sit on a chair and extend one of your legs in front of you. Lift it until it becomes parallel to the ground but don’t lock the knee. Stay here for a whole minute, and then lower your leg halfway to the ground by bending your knee.
Hold this pose for another 30 seconds. Return to the initial position, and repeat 4 times. Do the same movements with the opposite leg.
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4. Half-Kneel Hip and Quad Stretch
Besides relieving your knee pain, this exercise is also good for your hips and quads. Before beginning, you might want to place a mat on the ground. Kneel on your right knee, and place the left foot in front of you, pressing on the mat. Allow your hip to stretch downward by leaning forward to your left knee.
Grab your back ankle and lift it toward your hip. This will make a good stretch for your hamstrings. Do this stretch 15 times to work the muscles in the area surrounding the knee. Switch legs.
Do all or at least some of these exercises every day, to not only relieve the annoying pain in your knees, but also to prevent it.
Via Wellnessbin