5 Home Exercises to Relieve Your Knee Pain in 6 Days

More than 50 million people worldwide experience knee pain. Those people find it difficult to walk up the stairs and when the pressure across knee joints starts to gradually increase the situation becomes even worse. What can help you relieve from the pain are exercises that you can perform at home.

Importantly, you need to find out why you are having knee pain before you actually start doing the exercises. There are two muscles that support the knees, hamstring and the quadriceps. At some point in life they weaken and in order to eliminate the pain you need to strengthen the muscles. For that purpose, there are several home exercises that can relieve the pain. Keep reading and find which 5 exercises are the considered to be the best and medically verified.


1.One Leg Balance

This exercise is recommended for people who find it painful to get out of the car. It is very simple exercise and you only need to stand straight without holding on to anything. Slowly lift one foot from the floor and balance for approximately 20 seconds. Balance one leg twice and then do the same with the other leg. If you notice any results within a week, balance with eyes close for longer time.

2.Hamstring Stretch

The Hamstring Stretch is one of the most effective home exercises for knee pain. In order to warm up for the exercise you must walk 5 minutes prior. Then, lie down and loop a sheet around the right foot. Pull the leg straight with the sheet and hold for 20 seconds upwards. Repeat this procedure two times with each leg.


3.Pillow Squeeze

This exercise will improve the inside of your legs to support the knees better than before. Lie on your back with both knee bent. Then put a pillow between the knees and squeeze them by squishing the pillow. Hold for 5 minutes and then relax. Repeat the procedure 10 times. If you find it difficult to lie on the floor you can do the exercise by sitting on a chair.

4.Quad Set
This exercise is perfect for those who find the other exercises difficult. It is very simple, easy and you don’t even need to straighten your legs. Just lie down on the floor and tighten the thigh muscles. Keep both legs on the ground and relax. Flex the leg and hold for 5 seconds. You need to do 2 sets of 10 repetitions with each leg.

5.Straight Leg Raise

In order to perform this exercise you need to lie down on the floor and support your upper body with the elbows. Bend the left knee and foot on the floor. Tighten the thigh muscles by keeping the right leg straight with the toes upwards. Raise the right leg in air, stop for 3 seconds and then slowly lower to the ground. Do one set of 10 repeats and then move to the other leg. You need to do two sets per leg.

Note:

These five home exercises can help you relieve knee pain. If you have stiff or sore knee, make a schedule and walk regularly. The walking is highly recommended because it reduces knee pain and improves posture and flexibility. You need to know that the muscle soreness and similar issues are normal in the beginning of the workout. Start by 30 minutes of exercises on daily basis and then gradually increase the exercise time. It is recommended to consult your doctor prior starting any new exercise.

source: http://www.healthylifeland.com/5-home-exercises-to-relieve-your-knee-pain-in-6-days/