Knee pain can affect anyone’s life adversely. Only those who are suffering from knee pain can understand the pain and how it feels like when you continuously feel the pain even while sleeping. There are many reasons for your knee pain some of them are a knee injury, Arthritis, dislocated knee cap etc. The reason could be anything and to know the exact cause you need to visit the doctor who’ll diagnose your knee to know the exact cause. There are many exercises to reduce knee pain and injury. You can visit Dr. Kunal Patel who is the best orthopedic doctor in Mumbai and offers all the best services to ortho patients.
8 Exercises to Reduce knee pain:
You can do the following exercises to reduce knee pain or get permanent relief from the pain but sometimes when the injury or pain can’t be treated with exercise then you need to seek doctor as soon as possible because who know your knee is more damaged so that it couldn’t be treated with exercise and requires surgery .
Before starting exercise:
Make sure you warm up your body
Single leg raise:
To start this exercise you need to lie on the ground on your back and arms next to your body, palm facing down to the ground.
Now start raising the legs up towards the ceiling in a 90-degree angle with the floor.
During out breathing bring the one leg straight towards the ground while keeping another leg straight as is it in the air.
While bringing your leg down slowly hover it a couple of inch of the floor breath and bring back in the previous position.
Do the same with the other leg and repeat the same process up to 10-20 times for each leg.
Benefits :
It is a good exercise for abdominal core and for legs strength.
Knee bending:
You can do this exercises to reduce knee pain either by sitting or lying down. Start this exercise by lying down straight on the ground.
Start with right leg first, drag the foot towards you, hold it for 3-5 seconds and release back in a straight position.
Repeat the same process with both legs. Don’t bend your legs too much only bend it as long as you’re comfortable.
Benefits:
Good exercise for strengthing knees and brings flexibility to knees.
Prone straight leg raise:
To start this exercise you first need to lie down straight on your stomach with your forehead gently supported.
Keeping your leg straight and slowly raise your leg, hold it for 5-10 seconds and slowly relax. Repeat 3 times on each side.
benefits :
This exercise helps you with your lower back pain, hip pain.
Prone knee bending
In prone knee, bending lie down starting on your stomach as you lied for prone straight leg raise.
Keep your leg straight slowing start bending your knee till 90 degrees from the ground, hold for 3-5 seconds and release back to the normal position.
Benefits:
This is a good exercise for strengthing knees and brings flexibility to knees.
Calf Raise
To do calf Raise stand straight on the ground, keep your hands straight attached to your body.
Now Slowly raise the heels as high as you can and slowly bring back to the ground. Do this 3 sets of 10-15reps.
Benefits:
Improves muscle strength.
Step-ups
Place one foot on a step bench, platform, or the lowest step on a staircase. Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up. Repeat 10-15 times, then switch legs. Too easy? Use a higher step, or touch your heel instead of your toe.
Benefits:
improves the strength of muscle, abdominal core.
Leg-lifts
To do leg-lifts you need to lie down staring on you back on the ground and keep both the legs straight towards the ceiling in 90-degree position to the ground.
Now start to bring you both legs together towards the ground, hold closer to the ground and bring back towards its position.
Benefits:
It is a good exercise for abdominal core and for hips strength.
Ankle Pumps:
You can do this exercise while sitting or lying straight on the bed. The best recommended is by lying relax on the bed.
If you keep your knee straight you can feel the better stretch on your calf muscle on the back of your leg.
Keep your leg straight, pull your toes up towards your head, then point your toes down slowly. Make sure you don’t do it fast move through the range of motion. Do this exercise with both the legs at the same time.
Also, make sure that you move your ankle joint only then you can feel the tension. You can do Ankle Pumps 2 times a day once in the morning and one in evenings with 10 repetitions in each set.
Benefits:
This exercise will help you to prevent blood clots.
Helps in reducing the Swelling.
Straight leg raise
For this exercise, you need to lie back in the same straight position. Now you have to bend your non-operative leg and keep the operative straight.
While keeping your operative knee straight, tighten your Thigh muscle and slowly start raising your leg off the bed towards a heigh that is line with your non-operative leg. Hold your leg there for 5 seconds and then slowly bring back your leg to the bed and relax.
Benefits:
This exercise will help you to strengthen your hip and thigh muscle.
Straight leg raises also help you in gaining back your range of motion in knees.
Exercises To Reduce Knee Pain & Injury
As a total beginner, you can start with these exercises to reduce knee pain. If you doing exercise for a long time now then it’s time to visit the best orthopedic doctor in Mumbai or near you who can diagnose the real cause behind the pain. In Mumbai, Dr. Kunal Patel is the most famous orthopedic surgeon who is known for his successful surgeries.
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