Strengthening Your Knees: Essential Exercises for Pain Relief

If the condition of your knees is not right, then start with easy exercises for the quadriceps (muscles in front of the thighs). This exercise puts little or no pressure on the knees. To do this, first lie down on the floor on your back. Bend one of your knees and keep the foot flat on the floor. Keeping the other leg straight, raise it to the height of the other knee. Do this process 10 to 15 times with both legs. Complete three sets in this way.

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This is also a great and useful exercise. For this, keep your feet flat on the floor. Stand with your back against the wall and spread your legs as wide as your shoulders. Slowly bend your knees, keep your back and pelvis in the opposite direction of the wall. Stay in this position for about 5 to 10 seconds. Do not try to bend too much. If you feel too much pressure in doing this or there is discomfort in the knees, then you can change your position. Repeat the exercise. Remain stable in the sitting position for some time. Each time try to hold the sitting position for longer than the previous time.

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Stand up holding a sturdy chair. You can stand in front of a sofa, couch or wall for support. You can also do this exercise on the stairs. First of all, stand straight. Slowly raise your heel as high as possible. After this, slowly bring it down. In this way one set is completed. Complete three sets for this exercise. Repeat each set 10 to 15 times. When this exercise starts to feel easy to you, then try doing it with one leg. Lift one leg above the floor and put your weight on the other leg. In this way do this exercise with one leg.

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Maintaining balance of feet is important to recover from knee injury. To do this exercise, first of all close your eyes and try to stand on one leg. If you are not able to stand on one leg for a minute, then it is important that you do some exercises which can help in maintaining balance. At the initial stage, take the help of something like a chair to stand on one leg. If you want, you can also stand with the support of a wall. Now lift one of your legs and stand on the other leg for as long as possible.

It is normal to lose balance a little while standing on one leg. Do this exercise twice a day for five minutes. For example, just like you brush twice a day, do this exercise twice a day. However, most people think that this exercise is very easy. Whereas it is not so. This exercise is also quite difficult to do, you will feel it while doing it.

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This exercise strengthens the nerves behind the knee without putting any pressure on the joints, increases the mobility of the knee and helps in improving blood flow. To do this exercise, first lie down on the stomach on the floor or bed. Keep your legs straight. Now lift your legs and try to bring them towards the buttocks. Bring them as much as possible towards the buttocks. Slowly return to the first position.

Do this exercise 10 to 25 times and repeat each set three times a day. While doing the exercise, your aim should be to bring the heel to the buttocks. You can also do this exercise in an easy way. For this, keep the foot that is not in pain under the foot that is in pain. Now help lift the other foot with the help of this foot.

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With the help of this exercise, blood flow in your knee improves and muscle development accelerates. To do this exercise, stand on one leg and lift the other leg upwards from the side in such a way that it comes in line with the hip. Keep the spine steady. This extends the knee. Stay in this position for 10 seconds. After this, bend slightly. Do this exercise with one leg 10 to 12 times. Then repeat the exercise with the other leg.

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This is an excellent exercise for strengthening the knee which reduces the stress in the joints. To do this, take the help of a bench or chair. Place your right foot on the chair and stand up by raising the leg vertically. Now step down again. Repeat this process 10 to 12 times in the same way. Do the exercise with the other leg as well. But while doing this exercise, keep in mind that whatever thing you are using should be suitable for your height. If the chair or other thing is higher than your height, then you will have problems doing this exercise.

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This exercise activates the gluteal muscles (a group of three muscles that together form the hips) which help in keeping the knee stable. To do this exercise, first stand on one leg. Move your buttocks backwards, keep the chest raised upwards, now move the buttocks downwards and bend the knees slightly. Stay in this position for 10 seconds. Repeat this process for some time.

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This is an excellent knee strengthening exercise for the nerves behind the knee and the muscles of the buttocks. To do this, first lie down on the floor on your back. Bend both knees at 90 degrees and keep the feet flat on the floor. Now hold your buttocks and lift them up from the bed as much as possible without bending the waist. Stay in this position for 3 to 5 seconds. Slowly return to the old state. In this way one set is completed. Repeat this exercise twice a day for 10 to 25 times. While doing this exercise, keep in mind not to hold the breath. Keep the breathing speed normal.

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This exercise helps the glutes (one of the three muscles related to the hips that help the thighs move) to support the knee and prevent excess weight from falling on the inner part of the knee. People suffering from knee pain must do this exercise.

To do this, first lie down on the floor on one side with the hips on. Bend the knees 90 degrees backwards and join the toes of the feet together. Now lift one knee as high as possible. Keep the leg open for about three seconds. During this, the toes should be joined together. Repeat this process 10 to 25 times from each side. Do this exercise twice daily. Keep in mind that your hips should not go backwards. Keep both the heels pressed together to strengthen the glutes.

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This exercise strengthens the quads (a type of muscle) without putting pressure on the knee joints. This exercise should be done in the early days for recovery from knee injury. To do this, raise your leg once and once down at the same time. Lift your knee and foot up and then bring it down. Repeat this for about a minute. Do this exercise twice daily. You can also do it while sitting. If you are sitting for more than 20 minutes, then do this exercise.

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First of all, lie down on the ground on your stomach. Keep your legs straight. Tighten the nerves behind the knee and the muscles below. Now lift one leg up towards the sky. Stay in this position for 3 to 5 seconds. Now bring it down. Repeat this process 10 to 15 times. After this, change the leg. If you have back pain, do not do this exercise or raise the legs only to a limit where you do not feel discomfort. If despite this, there is back pain, then consult a doctor or specialist.

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