6 Simple And Effective Knee Pain Exercises.
Do you have knee pain? Know that you are not alone in this case!
One in four French people now suffer from arthritis-related joint pain.
Fortunately, there are some simple and effective movements to relieve and treat your knee pain.
here are the 6 Best Knee Pain Exercises You Can Do Anywhere.
Try doing these stretches after a workout to keep your knees healthy for life. Look :
1. Calf stretch against a wall
The calf muscles are often overlooked during stretching. And that's a shame ! Because calf stretches are essential. Calves should be stretched to prevent pain back up to the knee.
How to do
- Find a wall you can lean on.
- Facing the wall, bend your right foot and position your heel where the floor meets the wall.
- Your toes should be kept in the air while your heel is resting on the ground.
- While keeping your heel on the ground and your leg as straight as possible, lean forward with your leg maintaining the maximum stretch.
- Bend over for 5 seconds then release, working on the intensity of the stretch.
- Repeat with your left leg. Aim for 10 to 15 reps on each leg - or more, if you're still feeling tension.
2. Stretch with a tennis ball
This movement allows you to regulate the tension in your calf and hamstrings.
How to do
- Sit on the floor and bring your foot closer to your buttocks so that your knee is bent.
- Wedge a tennis (or yoga / massage) ball behind your right knee, sandwiching it between your calf and hamstrings.
- Create "compressive force" by pulling your shin towards you, then make circular movements with your foot back and forth to help create space in your knee joint.
- Continue until the tension felt in this area is relieved, then change legs.
3. Hip and Quadriceps Stretch
This stretch is not only amazing, but also does double duty for your hip and quadriceps muscles.
How to do
- Place a folded towel or mat between your knee and the floor.
- Put one knee on the ground and bend the other leg with the foot flat on the ground in front of you.
- Create a 90 degree angle with both of your legs.
- Lean forward, stretching the front of your hip down. The back remains straight.
- Next, grab the ankle of your back leg and pull it towards your buttocks to get a deep stretch of your hamstring and hip, in the front of your leg up to the knee.
- Do this stretch about 10 to 15 times or more, depending on how stiff you feel.
4. Stretch with a foam roller
Stretching your quadriceps is essential because they must constantly adapt to your sitting position. They are often under constant tension. In order for this large muscle group to regain its optimal functioning, it is best to use a foam roller.
How to do
- Lie face down on the ground.
- Place a foam roller under your right leg, just below your quadriceps.
- Carry the majority of your body weight on your leg and roll gently.
- Instead of only rolling up and down, roll side to side as well, concentrating pressure on the stiffest points of your muscles.
- Change legs.
- Keep riding until you no longer feel pain.
- If you can, do it for at least 5 minutes.
5. Hamstring stretches
Your hamstrings affect your knee more than you might think and are often the cause of discomfort or pain.
How to do
- Lie face up, left leg stretched on the floor, foot flexed.
- Take your right leg and keep it straight, leaning on the wall or on the table or use a rubber band.
- This stretch should radiate the back of your leg, starting at the knee.
- Once you find the deepest stretch point, alternate in sequences of 5 seconds of contraction and release of the right foot.
- If you are flexible, hold your ankle straight and pull it towards you.
- Aim for 10 to 15 sets of 5 seconds and continue if you still feel stiff.
- Repeat with your left leg.
6. Stretching with leg lifts
This leg lift exercise does not put a lot of stress on your knee but activates and strengthens your quadriceps as well.
How to do
- Lie face down with your left leg bent and the other leg stretched out on the floor in front of you.
- Lift your right leg about 30 cm, rotating it outward (so that your toes point diagonally rather than in a straight line towards the ceiling).
- Put it back on the ground and lift it up again.
- Do 3 sets of 10 to 15 repetitions, changing legs.
- As you get stronger, add ankle weights up to 4.5kg.
Where does knee pain come from?
Know that the knees, legs, neck and back are at the top of the list of common pain problems.
When it comes to knee pain, it can be caused by a lot of different things.
It could simply be the wear and tear of the cartilage in the joints or a twisting of the knee during exercise.
But also inactivity, excess weight, poor posture, poorly treated injuries, as well as malnutrition.
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6 Simple Exercises For Foot, Knee And Hip Pain.