Knee pain is a very common and disabling condition. To some it causes mild discomfort while to others it affects their daily activities.
Exercises increase strength and flexibility, reduces joint pain, and helps combat fatigue.Start by exercising gradually and build up over time. Remember to carry on if your symptoms ease to prevent them from returning.
1. Straight Leg Lift (lying down)
Lie down flat on your back with one knee bent and the other leg extended straight on the floor.
In the straight leg, tighten the quadriceps (thigh muscle) and raise it to about 45 degrees to the floor.
Hold at this angle for 2-3 seconds and then slowly lower it to the ground.
Repeat 15 times and switch legs.
2. Straight Leg Lift (Sitting)
Sit well in a chair with back support.
Straighten one leg and hold for a count to 10. Then slowly release your leg.
Repeat this atleast 10 times for each leg.
As you improve, try the exercise with light weights tied on your ankle.
3. Leg Cross
Sit on the side of the bed or on a chair. Cross your ankles over.
Push your front leg backwards and back leg forwards against each other until your thigh muscles become tense.
Hold for 10 seconds, then relax.
Switch legs and repeat. Do four sets with each leg.
4. Knee Straightening/Stretch
In lying down position, place a rolled up towel under your ankle. Bend the other leg at the knee.
Use the muscles of the straight leg to push the back of the knee firmly towards the bed.
Hold for 5 seconds and then release slowly.
This exercise helps strengthen the quadriceps and prevents your knee from becoming permanently bent.
5. Standing Quad Stretch
Stand straight.
Bend your right knee and grab your right foot with your right hand behind your body.
Bring your right heel as close to your glutes as possible without causing pain. Keep your body upright. Take support if needed.
Hold for 10-15 seconds. Repeat for other side.
Perform 2-3 times for each side.
6. Step Up
Place your right foot on a step.
Put all your weight on your right leg lifting your left leg off the floor.
Straighten and tighten your right leg and hold for a few seconds.
Repeat 10 times, then switch legs.
7. Clam Exercise
Lie on your side with both your hips and knees bent and your feet on top of each other.
Slowly raise the top leg towards the ceiling with your heels touching each other, thus forming a clam shape.
Hold for 2 seconds then lower the leg.
Repeat 10 times. Switch legs.
Do 2-3 sets for each leg.
8. Hamstring Stretch
Lie down flat on your back.
Bend your right leg and put your hands around your right thigh.
Start pulling your leg towards you. As you pull you will feel a stretch in the back of your thigh.
Pull as much as possible with your knee straight.
Hold for 15 seconds.
Repeat 3-5 times for each leg.
9. Calf Stretch
Stand facing a wall. Put your hands on the wall at your eye level.
Move one leg forward with the knee bent.
Keeping both the heels fixed on the ground move lean the wall until you feel a stretch in the calf muscles of your back leg.
Hold for 15 seconds and switch legs.
Repeat 3-5 times.
10. Sit/Stands
Sit on a chair. Without using your hands for support, stand up and then sit back down. Make sure movement is slow and controlled.
Repeat for one minute.
The chair should be at a comfortable height.
As you improve, try increasing the number of sit/stands you can do in a minute.
DISCLAIMER
Discontinue the exercises if your pain increases. These exercises should ideally be done after consulting a doctor.