Best exercises to relieve knee pain

What comes in your mind when you say knee pain first?? Can I guess yes! The first thing which comes in your mind is that approximately 80% of people have this pain. In our surroundings we have seen that many people are suffering from it and tired from medication. Medication relieve the pain surely, but not for permanently. And we may say that not all pains are recovered by only medicines. So what we have to do if the knee pain not cured by medicines and operations etc. Actually as I think people now a days are so lazy that they just wants medicine which they take by sitting on a chair and drink water after that. Is it right?? Yes it is, they don’t care about themselves and don’t want to put effort to recover their state without any side effects.

Here comes the solution of your joint pain. Exercise exercise and exercise but why?? Because the major cause of your joint pain is the weakness in muscles. First strengthen your muscles and then go for medicines. Below I have explained the easiest and the simple exercise which every age group people can easily do. Read it:

Straight leg rise

Before starting any exercise first relax your body by doing breath in and breath out yoga or stress relief yoga. After that lie on your bed or on a floor where you feel relax.

Steps:

1. Lie straight and expand your arms and keep them straight and legs too.
2. Bend your one knee
3. Slowly raise your one leg which should stay straight while raising.
4. Raise as much as you can that you feel stretch in your whole leg.
5. But in start you feel that you are unable to raise your leg too much then don’t worry at all.
6. In start it happens with all but slowly after some days you can raise your leg more.
7. Repeat 3 times in start after that you can increase the repetition.
8. Now relax this leg and raise the second one and bend the knee of the first one.
9. Do this exercise for 2 times in a day for better results.

Quad set

1. Do you still feel difficulty in raising your leg then don’t worry here is the solution the quad set. Now there is no need to raise your leg.
2. Lie on a bed or where you are relax.
3. Straight your legs both.
4. Simply tighten the knee area like pushing it towards floor keep this state for 5-10 sec and then relax.
5. Repeat this at initial 3-5 times and switch to second leg and do same as explained above.
6. Do this exercise 2 times in a day.

Pillow squeeze

1. The overall focus of these exercises is to strengthen the muscles so that your knee pain cured. Now for the third exercise you have to follow these steps:
2. Lie on a bed or floor straight and bent your knees.
3. Take a pillow and place it in between the knees.
4. Now squeeze your knees together as pillow is placed in between.
5. Hold this state for 3-5 sec and relax.
6. Repeat this for 5 times.
7. Do this exercise 2 times in a day for better improvement.

Must read:

These exercises are not for everyone kindly do ask your doctor first. But if you have no injury or your knee is not operated then you can do it. For the safe hand if the pain does not release then consult your doctor.