By: Dr Praveen Sarda On: September 03, 2019 In: Knee Pain Comments: 0

Whether you’ve already begun a treatment regimen or have just begun researching knee pain, there are simple lifestyle changes you can start today that could help lessen your knee pain.

  • Practice low-impact exercises (e.g., walking, biking, swimming) to strengthen your muscles.
  • Rest when you experience any pain or swelling in your knee.
  • Apply heat or ice to reduce knee pain.

STAY ACTIVE AND STRENGTHEN YOUR KNEES

If you think, you are maintaining a healthy lifestyle, the next step is to include exercise in your pain management regime. Try adding simple exercises to your routine—specifically, ones that will help strengthen the muscles that help your knees function. Following are 6 exercises that are recommended to ease your knee pain and to strengthen them:

 

START WITH ONE SET OF 3–4 REPETITIONS, WORKING UP TO 8–10 AS YOU GET STRONGER. BUILD YOUR WAY UP TO THREE SETS.

MINI SQUAT

  • Stand straight with feet shoulder-width apart and grasp the back of a chair.
  • Slowly bend knees.
  • Keep feet flat; do not let knees go past toes.
  • Hold for 6 seconds, then slowly tighten buttocks and straighten knees.

QUAD STRETCH

  • Stand straight and grasp the back of a chair.
  • Step back with one foot. Knees should be bent and feet flat.
  • Tuck buttocks tightly under hips until you feel a stretch in the thigh and hip of back leg.
  • Hold 10 seconds, release, and repeat with other leg.

STANDING BACK LEG SLIDE

  • Stand straight and grasp the back of a chair.
  • Slide one foot back, keeping toes on floor, until buttocks tighten.
  • Slide foot to original position and repeat with other leg.

KNEE STRENGTHENER – MOVE 1

  • Sit in a sturdy chair with a resistance band looped around both legs just above the ankles.
  • Plant one foot firmly on the floor.
  • Straighten the other leg forward and hold for 6 seconds.
  • Relax; repeat with other leg.

KNEE STRENGTHENER – MOVE 2

  • Plant one foot firmly on the floor.
  • Bend the other leg back under the chair and hold for 6 seconds.
  • Relax; repeat with other leg.

HAMSTRING STRETCH

  • Sit on the edge of a chair.
  • Plant one foot firmly on the floor.
  • Straighten one leg forward, with heel on the ground and toes pointed up.
  • Keeping your back straight, softly lean forward from the hips until you sense a stretch in the back of the stretched leg.
  • Hold 10 seconds, release; repeat with other leg.

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