10 Exercises to Help Relieve Knee Pain AskADoctor DailyHealthTips HealthcareMagic
Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair.8. Straight leg raisesstrengthens your quadriceps as well as your hip flexor muscles. If you flex your foot at the end of the move, you should also feel your shins tighten.
As this exercise gets easier to do, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your legs.Lie down on the floor with one leg bent and one leg straight out in front of you. Contract the quadricep of your straight leg and slowly raise it up off the floor until it’s the same height as your bent knee.Do 2 to 3 sets of 10 repetitions for each leg.as well as your glutes. Your hip abductor muscles, located on the outside of your hips, help you to stand, walk, and rotate your legs with ease. Strengthening these muscles can help prevent and treat pain in the hips and knees.
As this exercise gets easier to do, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your leg muscles.Lie on your side with your legs stacked on top of each other. Cradle your head in your hand, and place your other hand on the floor in front of you.Pause briefly at the top, then lower your leg.This exercise works your hamstrings as well as your glutes.
Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. Be sure to keep your pelvic bones on the floor throughout this exercise.Lower your leg, rest for 2 seconds, then repeat.Once you’ve built up the strength in your knees, you may want to consider adding low-impact exercises to your routine. Low-impact exercises typically put less stress on your joints than high-impact exercises, like running or jumping.
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