Before doing exercises, you should know why you are having knee pain. There are two muscles that support our knees, one is called quadriceps, and second is called hamstring. These muscles become weak at some point in life, and it only make sense to strengthen the muscles to get rid of pain. When you have knee pain, some home exercises are recommended that will make things easier for you.
There are five home exercises you can do without investing a penny. These exercises have been medically verified to show results within a week.
1. Hamstring Stretch
To get rid of your knee pain, Hamstring Stretch is one of the affective home exercises. You must walk 5 minutes before doing hamstring stretch, it will help you warm up. To do this exercise, lie down and loop a bad sheet around the right food. Use bad sheet to pull leg straight and hold 20 second in the air. Repeat this process twice per leg.
2. Straight Leg Raise
Lie down on the floor, your upper body supported by elbows. First thing you need to do is bend the left knee and foot on the floor. Your right leg must be straight, toes should point upwards, and Tighten the thigh muscles. Raise the right leg in air, stop there for 3 seconds, and slowly lower to the ground. Do one set of 10 repeats, and move to next leg. Do two set per leg.
3. Quad Set
Lie down on the floor, your upper body supported by elbows. First thing you need to do is bend the left knee and foot on the floor. Your right leg must be straight, toes should point upwards, and Tighten the thigh muscles. Raise the right leg in air, stop there for 3 seconds, and slowly lower to the ground. Do one set of 10 repeats, and move to next leg. Do two set per leg.
3. Quad Set
If you are unable to do difficult exercises then you can select Quad set instead. This exercise is easy and you don’t have to straighten your legs. You just have to tighten the thigh muscles by lying down on the floor. Simply, keep both the legs on ground and relax. Flex the leg and hold for 5 second. Do 2 sets of 10 repetition per leg.
4. One Leg Balance
If you are having bend over problem, or getting out of the car is painful then you can do this exercise. You can simply stand straight without holding on to anything, slowly lift one foot from the floor and balance it for 20 seconds. Try to balance one leg twice and then move to second leg. If you start to improve with in week then balance for longer time with your eyes closed.
5. Pillow Squeeze
This exercise will improve inside of your legs to support your knees better than before. You can start by lying on your back with both knee bent. Place a pillow between your knees and squeeze knees together by squishing pillow. Hold it there for 5 seconds and then relax for a minute. Do this exercise with 10 repetition. If lying on the floor is difficult then you can sit on a chair and do the exercise.
Some important points
These were five home exercises to relieve knee pain. Make a schedule, and walk regularly even if you have sore or stiff knee. Slow walk is good for your heat, it will reduce knee pain, improve flexibility and posture. When you start exercising for the first time, muscle soreness and similar problems are normal. You should start by maintaining 30 minutes of exercise per day. After sometime increase exercise time, but before starting any new exercise consult your doctor.
