Best Strengthening Exercises For Knee Pain

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STRENGTHENING EXERCISES FOR BAD KNEE

• Best Strengthening Exercises for Bad Knee

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INTRODUCTION
Your knee is one of the largest joints in your
body and people use it for jumping, running,
climbing, etc, which makes it prone to injuries.
When you are dealing with knee pain it is most
likely to stay in bed as you don't want to do
anything that might trigger your pain or make it
worse. However, knee pain exercise will help in
improving the function of the knee, strengthening
it, and decreasing pain.
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Knee Pain and Exercise
If your knee pain reasons are injury, excess
weight, arthritis, or any surgery, then
strengthening or gentle stretching will help in
relieving pain. It will also improve flexibility
and range of motion. These knee pain relief
exercises will strengthen the muscles around your
knees. The stronger muscles will help in reducing
pressure on your knees and help in moving your
joints freely. However, it is best to talk to
your doctor about which exercise will be the best
for you.
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HERE ARE THE BEST EXERCISES TO STRENGTHEN THE
KNEES AND WHAT YOU CAN AVOID.
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1. Calf Raises

• This exercise will strengthen your calf muscles
  and back muscles of the lower leg.
• Stand tall with your hip-width apart and take the
  support of a chair or a wall.
• Slowly lift your heels and stand on your toes.
• Hold it there and slowly lower your feet.
• Start with one or two sets at the beginning and
  then increase it.

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2. Leg Extension

• If you are suffering from chronic knee pain, this
  seated exercise will help in strengthening your
  quadriceps. It also helps in warding off the
  extra pressure from the knees.
• Sit straight on a chair keeping your feet firm on
  the floor. Contract your thigh muscles and extend
  your right leg as high as per your comfort.
• Keep your butt planted firmly on the chair.
• Hold it there and then slowly lower it and repeat
  it with left leg.
• You can do two or three sets of at least eight to
  ten repetitions of each leg.

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3. Side Leg Raises

• Straight leg raises are an excellent physio
  exercise for the knees. It strengthens your hip
  flexors and quadriceps muscles.
• Lie down on your yoga mat to provide you with
  cushioning.
• Bend your one leg and keep your other leg
  straight.
• Keeping your abdominal muscles engaged slowly
  lift your straight leg until it comes in a
  streamline of your bent knee.
• Hold it there for five seconds and then slowly
  lower it.
• Repeat it with the other leg.
• Do at least one to two sets of this exercise of
  ten repetitions each.

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4. Straight Leg Raises

• Straight leg raises are an excellent physio
  exercise for the knees. It strengthens your hip
  flexors and quadriceps muscles.
• Lie down on your yoga mat to provide you with
  cushioning.
• Bend your one leg and keep your other leg
  straight.
• Keeping your abdominal muscles engaged slowly
  lift your straight leg until it comes in a
  streamline of your bent knee.
• Hold it there for five seconds and then slowly
  lower it.
• Repeat it with the other leg. Do at least one to
  two sets of this exercise of ten repetitions each.

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5. Hamstring Curl

• Stand tall with your feet hip-width apart. It is
  necessary to take support of a wall or chair.
• Lift your one foot and bend your knees behind
  your body, lifting your heels off the floor
  keeping your thigh aligned and butt pointed
  forward.
• Hold your leg for five seconds and gently lower
  it.
• Practice two sets of 10 repetitions from each
  leg.
• Standing hamstring curls stretch and strengthen
  your glutes and hamstrings.

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6. Wall Squat

• Stand, keeping your back, hips, shoulder, and
  head against a wall.
• Now bring your both feet away from the wall,
  making sure that your back and shoulder are still
  intact with the wall.
• Now slowly lower your body against the wall until
  your body comes a little above a normal sitting
  posture.
• Pause for five seconds and then rise up
• It strengthens your gluteal and quadriceps.

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7. Stretching Exercises
Stretching exercises are highly effective in
improving the range of motion and flexibility of
your knee. It is important to practice these
stretches before and after completing your
exercise.
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8. Quadriceps Stretch

• Stand tall against a wall or chair, keeping your
  feet hip-width apart.
• Bend your one knee behind your leg and raise it
  towards your butt.
• Grab your ankle and pull it towards your hips as
  per your comfort.
• Hold it for 30 to 60 seconds and then repeat it
  with another leg.

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9. Heel and Calf Stretch

• Stand in front of a wall and place your hand on
  it.
• Now bring one leg in front of another. Your toes
  should be pointed forward and your heels flat on
  the floor. Keep a slight bend in your front knee.
• Lean forward and you will feel a stretch in your
  back leg. Pause for 30 seconds and then repeat.
• Switch and repeat it with another leg.

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Worst Exercise for Aching Knees

• One should avoid the below-mentioned exercises if
  they have chronic knee pain.
• Deep squats
• Lunges
• Full arc
• knee extension
• Hurdler's stretches

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Tips one should follow during Workouts

• Warm-up before exercise It loosens your tight
  muscles and improves blood circulation.
• Wear correct shoes Wearing good shoes will
  support your workout and lessen the burden on
  your knee. Change your workout shoes after six
  months or one year.
• Cross-train Make sure to change your exercise
  routine regularly to work on varied muscles. It
  will prevent injuries.

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CONCLUSION
Knee pain has become a common ailment. If your
joint pain is due to a medical condition, it is
better to consult with your doctor before
starting any routine. Performing the
above-mentioned exercise will help in
strengthening your knee muscles and alleviate
knee pain.
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SOURCE Strengthening Exercises for Knee Pain
Yuvaap 2023