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5 best exercises to beat knee pain

Knee pain affects around 70% of the population. Therapeutic exercises can be used to treat osteoarthritis, meniscopathy and to restore knee joints after surgery. In this article we will look at the 5 best exercises to beat knee pain.

Exercise #1

Active bending of the knee from lying on the stomach with external resistance engages the biceps femoris, semitendinosus and semitendinosus muscles, which perform leg flexion and extension. It strengthens the tendons of the knee joint. The exercise can be performed with fitness bands or with the resistance of the other leg. To do this exercise with leg resistance, do the following:

  • Lie down on your stomach. Arms are bent at the elbow, chin resting on the palms. Legs are straight.
  • Place your left foot on the ankle of your right foot.
  • Start bending the knee of the right leg, pushing the left leg onto the right leg in parallel. Create moderate resistance to lift the shin of the right leg.
  • When the right knee is bent perpendicular to the floor, lower your feet to the starting position and repeat the movement 15 times.

Exercise #2

This exercise targets the muscle groups that perform the knee extension function: the lateral, medial, rectus and intermediate thigh muscles. It strengthens the quadriceps tendon. Performed almost similarly to the previous exercise, with one exception: the resistance of the second leg goes to the extension of the other.

Technique of execution:

  • Lie down on your stomach. Arms are bent in the elbows, the chin rests on the palms. Legs are straight.
  • Bend both legs at the knee to a right angle. Place your left foot on the ankle of your right foot.
  • Start to straighten your left knee, parallel to the straightening resistance of your right leg. Create moderate resistance to straightening the knee of the left leg.
  • When the left knee is straightened, bend your legs again and repeat the movement 15 times. Reverse the position of the legs and repeat on the other side.

Exercise #3

Lying on your back on a flat surface, lift straight leg up and hold for a second. Return to starting position until muscles are completely relaxed. Do five or six repetitions, then change legs.

Exercise #4

In the same position, bend one leg at the knee, slowly lift up and lower down. Do five repetitions with each leg.

Exercise #5

Roll over on your back, bend one leg at the knee, lift straight leg up. Do this five times, switching legs.

When doing gymnastics, take your time and don’t make any sudden movements. Knee pain may increase at first, but after a while it will start to improve. Don’t forget that if an exercise causes unbearable pain, you should stop doing it.