8 Easy Exercises That Relieve Knee Pain!
Following, we are offering you an incredible exercises for treating your knee pain and regain a great relief. These 8 exercises are taken from the Treat Your Own Knee from Robin McKenzie, a physiotherapist from New Zealand.
Exercise #1: An Active Knee Extension in Sitting Position
Start with sitting on a chair with the feet flat on the ground. Slowly lift the painful knee’s foot and straighten the leg till you feel your thighs contract.
Hold it for 2 seconds and after that return the foot to the start position. Repeat this 10 times.
Exercise #2: A Knee Extension in Sitting Position
Sit on the chair and put the heel of your painful knee on the chair or the stool of similar height with the knee slightly bend and the toes pointing up. With the relaxed knee, gradually straighten the leg. Hold it for 2 seconds and return the knee to the starting position. Do this 10 times.
After that, reach forward with the both hands and put them above the knee. Simply push down and straighten the knees with the hands till you feel a little stretch behind the certain knee. Hold it like this for 2 seconds and then return to the main position. Repeat this 10 times.
Exercise #3: A Knee Extension in Standing Position
Stand straight and put your heel of the painful knee on the low step, stool or on the ground. Simply reach forward with the both hands, putting them above the knee.
Slowly press down and straighten the knee with the hands till you feel the knee stretch. Hold it like this for 2 seconds and return to the main position. Do this 10 times.
Exercise #4: A Knee Flexion in Sitting Position
Start with sitting in a straight position. Simply bend your knee and with the both hands overhead the ankle, pull the leg up to the chest. Pulling the heel to towards the buttocks, hold like that for 2 seconds. After that, return the knee to the main position and do this 10 times.
Exercise #5: A Knee Flexion in Standing Position
Stand straight and put the heel of the painful knee on a stool or chair. If you need, hold on the chair for a balance. Simply lean towards and push the buttock to the heel till you feel the knee stretch. Hold it for 2 seconds and do this 10 times.
* If this is uncomfortable exercise for you, try with placing rolled up the hand towel behind the knee and this will relieve your discomfort.
Exercise #6: A Knee Flexion in Kneeling Position
Begin kneeling on the fours with cushion underneath the knees for a support. Then, slowly stoop back on the heels with the hands on the ground in front of you till you feel a firm stretch in the knee. Hold it for 2 seconds and do this 6 – 10 times.
After that, repeat the stretch once again, but this time lift the hands off the ground and sit on the heels. Hold it for 2 seconds and return to the main position. Do this 10 times.
Exercise #7: Knee Strengthening in Standing Position
Stand with the feet shoulder apart, the chair behind you and with the door open in front of you in order to hold on the both door knobs. Simply sit back till you feel firm tension in the muscles around your knee. Do this 10 to 15 times, 2 times per day.
Exercise #8: Knee Strengthening in Standing, One-Legged Knee Bend
Stand straight on the led with the knee pain, alongside the edge of s step with the chair for a support. Bend the painful leg so your free leg is gradually lowered below the level of the step to the ground till you feel firm tension in your knee muscles. The lowering phase need to take 3 to 5 seconds. Remember to keep the knee’s center pointing onward. Hold the position for 2 seconds and then repeat this 10 to 15 times, 2 times per day.
Good job! Now you are on a road to recovery to experience the knee pain relief.