Knee joint pain is one fo the most common ailment today along with back pain and neck pain. It is caused by a number of factors like insufficient nourishment, injury, too much weight, wrong posture and lack of exercise. You can take care of your knees by doing simple exercises and can save yourself from the agony and discomfort of knee pain years later. Start as early as your thirties to have strong joints. Exercise is probably the best medicine to prevent and ease knee joint pain. Here are some easy-to-do exercises to get rid of knee joint pain. (ALSO READ What is arthritis: Cause, symptoms and treatments of arthritis) Also Read - COVID-19: Blood Test to Predict High-Risk COVID Patients, Say Researchers
1. Step up
Step up is a simple exercise where you step up a staircase or a bench. You will need a bench or stair case. Also Read - Excess Belly Fat Linked to Higher Early Death Risk, Warns Researchers
How to do it: Stand in front of the bench and then step on it with your right foot. Tap your left foot on the bench and then lower it. Repeat it with your left foot. Make sure that your knees are directly over your ankle. Also Read - Singer SP Balasubrahmanyam Critical, Put on Maximal Life Support: Hospital Releases Official Statement
2. Straight-leg raise
Leg raises are knee strengthening exercise that puts less strain on your knees. This exercise strengthens and activates quadriceps.
How to do it: You need to lie down on your back with one leg straight on the ground in from of you and the other bent. Now lift the straight leg up about one foot and then rotate your leg. Do 10 to 15 reps with both the legs. You can make it more effective by adding ankle weights. (ALSO READ What is open heart surgery: Things you need to known about open heart surgery).
3. Partial squats
While doing partial squats keep your knees behind your toes and your abs engaged.
How to do it: You have to stand around 12 inches away from a chair. Keep your feets around hip-width apart. Lower yourself by bending your hips down to the chair, hold your position for a few seconds and then stand up. Do not sit on the chair.
4. Half-kneel hip stretch
Half-kneel stretch will not only work your hips but also your quad muscles.
How to do it: Place a thick mat to do this exercise so that you do not hurt your knees while kneeling down. Kneel down on one knee and keep the other leg in front of you with feet flat on the ground. Now grab the ankle of the leg on which you are kneeling and pull it towards your bottom. This will stretch your hips and hamstring. Repeat it with your other leg. Do this 10 to 15 times. (ALSO READ What is the cause of arthritis? These are the factors responsible for painful arthritis)
5. Calf raises
This is an excellent workout for your calves. It will strengthen your muscles and give definition to your legs. You will require a chair for this exercise.
How to do it: Stand behind the chair and hold it for support. Keep you legs hid-width apart. Your toes should point straight in front of you. Now slowly lift yourself up and stand on the ball of your foot. Hold the position for a few seconds and then return to your original position.