Best Exercises for Knee Pain: THESE simple exercises will give you relief from knee pain

Knee pain is one of the most common ailments that seems to plague people of all ages. Exercises along with medication is your best bet to relieve knee pain.

Updated on Nov 20, 2019 01:21 AM IST  |  3.5M
Best Exercises for Knee Pain: THESE simple exercises will give you relief from knee pain
Best Exercises for Knee Pain: THESE simple exercises will give you relief from knee pain
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The reason why your knees are hurting might be beacuse you are overweight or obese, lack of muscle flexibility or strength, previous injury, loose cartilage, or an inadequate diet which leads to weak bone. There are several factors that can cause knee pain or lead to osteoarthritis. Our knees are capable of a number of movements and also bear the weight of the body, thus with age they tend to wear and tear. You probably already know that exercise is probably the medicine for painful knees.

Exercise strengthens hamstring and quadriceps muscles of thigh, decreases stiffness and increases flexibility as well as range of knee movement. It is important to follow an active lifestyle in order to combat knee problems later in life.

Here are five easy exercises that can help fight knee pain and also strengthen knee muscles:

1. Squats


Squatting reduces stress on knees and encourages the right muscles to perform the movement. Stand with your feet shoulder width apart and push your hips back and down till the hip crease is below the knee. Make sure that the weight is not on the toes but rather on the heel. 

2. Knee extensions

This exercise helps in improving the blood flow in the joints and accelerates muscle development. While standing on one leg, raise the other so that the knee is in line or a little below the hip crease. Maintaining a neutral spine extend the knee, hold it for 10 seconds and then bend. 

3. Planks


A strong core reduces the load or stress on the knee. Planks also help to develop a good posture which can offset knee pain caused due to muscle fatigue. If your body is off-center, it strains your joints and puts pressure on your knees.


4. Step ups


This decreases the stress on the joints. Place your right foot on a bench or step and while lifting off vertically, come to a standing position at the top. Step down and repeat for 10-12 repetitions and then do the same with the left leg.

5. Knee bends

This exercise helps in activating the gluteal muscles, which stabilizes the knee. Stand on one leg, push your hips back, lift your chest, lower your hip and slightly bend your knee. Hold this position for 10 seconds.

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