Everyone wants to feel healthy as it's the key to a happy life. It's extremely important to take the needed measures once you feel that something is wrong with your body. If you suffer from knee pain, you can do particular exercises to strengthen the muscles and soothe knee pain. Here is the list of 11 most effective exercises that will help you to relieve knee pain:
The main rule of any workout is to warm up properly before any exercise. Never miss a 20-minute warm-up as it prepares your body for the extensive workout and prevents your body from injuries. Moreover, warm-ups boost blood flow and reduce muscle stiffness. Usually, warm-ups include walking or static stretches.
Walking is a perfect way to build up muscle strength without any risks to your knees. It will mobilize and lubricate the joints that will relieve pain with the help of simple walking.
Swimming for 20 minutes will reduce the pain in your knees and will lower the risk of injury. You can choose any swimming technique or style.
Cycling is extremely beneficial for the knees but make sure to cycle on a flat surface. This will help you relieve your pain without strain on the joins.
5. Inner Thigh Leg Lifts
Lying on the side, place some ankle weights above the knee, bend it, and keep the other leg straight. Raise the leg for about six inches, lower it, and repeat 5 times. Switch the legs and repeat.
6. Partial Squats
Partial squats will help you to avoid injuries. This exercise is quite simple: stand with the feet at shoulder-width and then lower the body. Make sure your toes pointing forwards. Repeat this exercise several times.
Step-ups will help you strengthen the muscles and joints of the knees. Use a staircase, a chair or a small bench for this exercise. It will take you a few minutes to do this exercise: place the entire right foot onto the step, elevate the other leg and put it on the step and return it to the ground. Repeat 10 times with both legs.
8. Scissor Kick
With a slight bend at the knees, lift your legs up so that your heels are about 6 inches, and shoulders about an inch above the ground. Spread your legs, then close again crossing one leg over the other one. Repeat the exercise as many times as you want gradually increasing it up to 50 rep.
9. Side-Lying Leg Lifts
The side-lying leg lifts exercise plays an important role in keeping our hip and knees strong. Here is how to do it: lie on the side, with the legs straight and together. Raise one leg up, and then return it to the ground, repeat the same exercise on the other side.
10. Calf Raises
Stand straight with the feet firmly on the floor. Lift the body upwards, and then return to the initial position. Do 25 repetitions.
If you don't feel likely to do the exercises or you're already tired of them, you can go in for dancing. This will help you strengthen the knees and get plenty of joy during the process.
Important to know: If you happen to have any knee issues, it's better to avoid these exercises as they may inflict more damage to your knees: stair climbing, jumping, skiing, snowboarding, tennis, football, rugby, basketball and any other sports activities that may lead to a knee twisting.