13 Amazing Foods To Repair Chronic Knee Pain
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5 Amazing Stretches To Help With Knee Pain
Side-lying hip abduction
A person should feel this exercise in their thigh and buttocks and aim to do 3 sets of 20 reps, 4 or 5 days per week.
Lie on the side with the injured leg on top and the other leg bent underneath.
Raise the top leg to 45 degrees, keeping the knee straight but not locked or rotated.
Hold the position for 5 seconds, and then lower the leg and relax for 2 seconds before repeating.
Chair or Half squat
A person should feel this stretch at the back of the thighs and the buttocks. Do 3 sets of 10 reps, 4 or 5 days each week.
Stand with the feet shoulder-width apart, holding onto a chair if necessary.
Keep the chest lifted and slowly lower the hips about 10 inches, as if sitting on a chair. Do not bend at the waist.
Put the weight through the heel and hold the squat for 5 seconds.
Push through the heels and bring the body back up to standing.
Calf raises
A person needs a chair to support this exercise and should feel it in their calf muscles. Aim for 2 sets of 10 reps, 6 or 7 days per week.
Hold onto the back of a chair and stand with weight evenly distributed.
Put the weight on the foot of the affected knee while lifting the other foot off the floor.
Raise the heel of the foot on the floor as high as possible, and then slowly lower it while keeping the weight centered on the ball of the foot.
Standing knee raises
Raise your leg until your thigh is parallel to the ground while holding a chair for balance.
Just make sure to hold your raised knee for 2 to 3 counts before lowering.
Do not lift your knee higher than your waist.
Bed-supported knee bends
While lying down on your back, slide your foot toward your buttocks while keeping your heel on your bed.
Just make sure to hold the bent knee for 5 seconds before straightening.
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