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Exercising with knee pain: 5 simple exercises that relieve pain

The knee is one of the most complex joints in our body, so it’s no surprise that moving around with knee pain seems like an impossible task. If this also hurts you, you may want to try the stretching exercises below.

Spine doctor Steve Knauf says knee pain can occur after a sudden workout or years of exercise, but once it develops, it lasts a long time. Although there are many causes of knee problems, Knauf says that the most common are muscle weakness, lower back or hip pain, arthritis, and various knee injuries caused by foot problems such as foot problems, poor posture, and car accidents.

Moving With Knee Pain – The Basics

In the case of knee pain, the most important thing to know is the cause of the pain, according to a spine doctor: “Pain in the knee can affect other parts of the body, and if we can find it, we can treat the problem more effectively than just focus on relieving symptoms.” Knauf says. Meaning, if you are experiencing severe knee pain, be sure to check with a specialist before embarking on any stretching or stretching exercises.

Once we have a clearer picture of the cause of the pain, some stretches can help alleviate complaints. Mara Kimovitz According to a physical therapist, certain types of stretching actually affect the ankle and hip joints, which may seem strange at first, but for some reason. Knee pain often indicates a malfunction of the ankle and hip joints. Kimowitz explains. If there is a lack of healthy range of motion in the ankle or hip joint (adjacent joints on either side of the knee joint), the knee joint is under excessive stress. Excessive exercise leads to harm and pain. Below, therefore, in Kimowitz there are five such Stretching exercise It is shown to facilitate movement with knee pain. Since the key to injury and pain prevention is prevention, it is recommended to do exercises with a healthy knee several times a week.

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5 Stretching exercises that can relieve knee pain

Prosecution standing

Flip to the wall, stand in an elongated position at hip level, put your hands on the wall, elbows bent. Put your right leg back so your arms are straight, but keep them against the wall. Bend your left knee. Hold this for 15-30 seconds, then repeat with the other one.

(Image source: RealSimple / MEHROZ KAPADIA)

Ankle wrap with fitness tape

Sit on the floor with your left leg extended in front of you; Keep your right leg bent on the floor. Put a fitness band on your left foot as shown in the picture and hold the end of the band with your left hand. Carefully pull your left foot to the left, not moving or rotating the same foot. It’s good that the left knee is still facing the ceiling while the ankle is taut. Stay in this position for 15-30 seconds, then repeat the exercise with the other leg as well.

Knee pull exercise with fitness band
(Image source: RealSimple / MEHROZ KAPADIA)

Hip muscle strengthening

Sit on a chair with your feet on the floor and your knees at a 90-degree angle. Place your left foot on your right thigh. Using your left hand, gently tap your left knee and slowly bend forward from the waist until you feel a stretch in the outer hip. Hold this position for 15-30 seconds. Carefully return to the home position and repeat the exercise, switching legs.

Knee pain stretching exercise for the hips
(Image source: RealSimple / MEHROZ KAPADIA)

hip lift

Put a chair behind you, then stand with your feet closed against a wall or table. Place your left foot on the chair as shown. Bend your right knee until you feel an elongation in your hip. To stretch deeper, push the chair away from the wall. Stay like this for 15-30 seconds. Lower back and do this with the other leg as well.

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Knee flexion exercise
(Image source: RealSimple / MEHROZ KAPADIA)

Hip stretches on the floor

Lie on your back on the floor with your legs straight, arms at the side and palms up. Lift your left leg and slowly lower it to the right side of your body, all the way to the floor (bend or straighten your left knee, depending on how comfortable it is). Hold yourself for 15-30 seconds and then repeat the exercise with the other leg.

knee pain stretching bending lying down
(Image source: RealSimple/MEHROZ KAPADIA)

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Cover image source: Shutterstock / Puzzlepix

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