Knee pain is a common problem. Which starts increasing due to many reasons including wearing wrong shoes and walking on rough roads. Knee problems can also occur due to ageing. Due to knee pain, one may face difficulty in walking, getting up and sitting. Often people try to get rid of increasing muscle cramps and swelling by taking medicines. But some easy exercises can prove helpful in eliminating this problem.
Let us know what simple exercises should be done to get relief from knee pain. According to a report by the Journal of American Family Physician, about 25 percent of people experience pain in the knees. According to the report, cases of knee pain have increased by 65 percent in the last 20 years.
Do these exercises to reduce knee pain
1. Clam Shell Exercise
Doing clamshell exercise strengthens hips and glutes, helps in walking and sitting. With regular exercise, the muscles of the knees remain flexible, which relieves the problem of pain.
To do this exercise, lie straight on the mat and turn to your right side. Raise your right hand upwards. Now bend your knees 90 degrees and open your left knee as much as possible and then place it on the other knee.
Do this exercise 20 times in 2 sets. With this, pain in the knees can be reduced.
2. Side Leg Raise Exercise
Side leg raise is a bodyweight exercise that can be done both lying and standing. By doing this the glutes, core and hamstrings get strengthened. This increases pressure on the lower abdominal muscles.
To do this exercise, lie down on your left side and keep both your knees bent. Now straighten your right leg and lift it as high as possible and then bring it down. Practice this exercise according to your body’s capacity. This increases the pressure on the hip muscles, which helps in maintaining the flexibility of the body.
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3. Static Quad Stretch
The muscles present on the front of the thighs are called quadriceps muscles. By doing this exercise these muscles get stretched, which increases blood circulation. This can be done lying down or standing. This can reduce knee pain.
To do this exercise, lie down on the stomach on the mat and then maintain some distance between the two legs. Now bend your right leg at the knee and bring it near your hips and pull it upwards. During this, take a deep breath. After this, keep the right foot on the ground and bring the left foot upwards. Practice this exercise 10 to 15 times.
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4. Hamstring Stretch
Practice this exercise to strengthen the hamstring muscles. This helps maintain body balance and relaxes the lower back muscles, which can reduce pain and swelling.
To do this exercise, lie down on your back and raise your right leg. Lift upwards. During this, take deep breaths. Now take the towel and rotate it with your right foot and pull it downwards. This will give relief to the muscles of your knees.
Practice this exercise according to the capacity of the body. After this, straighten both the legs.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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