Some knee pain exercises that can provide relief

Every single day, a huge number of elderly experience knee pain caused by arthritis or osteoarthritis which can really be debilitating. Younger adults also experience knee pain especially after recovering from surgery or knee injury sustained in sports activities. Without a doubt,the knees are very valuable parts of our body that we should maintain well lest it degenerates and makes us immoblized. It would be valuable to understand that the knee is a hinge joint formed by two bones- the femur and tibia. The knees are held together by four ligaments and protected by synovium. The synovium is a substance that protects the cartilage. Simultaneously,the outer layer of the synovium protects and supports the joint. Now, when the synovium has lessened production or the cartilage has run out, this results to knee pain. The pain is accompanied by swelling, inflammation, redness and even stiffness of joints. An ideal solution to prevent this from happening is by doing some exercises that can develop the muscles around the knees. The main muscle groups that supports the knees are the hamstrings and quadriceps. Once these muscle groups are strengthened through knee pain exercises, they act as shock absorbers of physical activities like running which lessens the impact on the knees. It is suggested that you warm up before doing the following knee pain exercises.

Hamstring Strengthening Exercises Lie on your stomach and place the toes of your left foot on your right heel.

Pull the right heel towards your body while using your right heel to move towards the opposite direction.

Hold this for ten seconds and then release.

Do ten times with a five second rest between each rep.

Quadriceps Strengthening Routine Lie on your back . Try to move your right leg backwards so the foot is flat on the floor and the knee is positioned at ninety degrees.

Straighten and lift the left leg to the height of the right knee. Hold it there for three seconds.

Lower the leg and do 9 times.

Now switch legs and perform the exercise ten times.

Make sure that you cool down after the exercise and stop any movement once pain is felt. Remember, pain is the body’s way of telling us to stop.