15 exercises and stretches to get rid of chronic knee pain

15 exercises and stretches to get rid of chronic knee pain

Do you think the stump opaque on your knees a little more than usual? Try these for immediate relief.

When you climb the stairs, the pressure on your knees is almost 4 times their body weight. It is not surprising that the knees are joint most common to cause problems simply because of the fact that many suffer the wear and tear of life.

The best cure for knee pain is regular exercise. Even for people with chronic pain in your joints, knowing the right exercises for the muscles around your joints - namely, the hamstrings, quadriceps, abductor and adductor provide the support and strength needed to maintain that part of your joints Body relatively painless, flexible and less vulnerable to injury.

One thing to remember when exercising specifically geared towards your knees is that you should never bend your knees beyond the toes. Applying unnecessary pressure on the knee pads will only exacerbate the pain you are already feeling and increase the chances of causing more damage to an already sensitive part of your body.

If at any time you feel pain, stop immediately. It is common to experience mild pain after exercise. Place an ice pack on its knee after a session, and keep the leg elevated on a chair for a few minutes, or until the pain subsides.

1. Expandable knee chair: Sit on one chain and the other foot in another knee chair partially raised. Gently push the knee up to the ground using only your leg muscles. Hold for about 10 seconds, then release. Repeat 5 times for each leg.

2. Stretch Leg: Sit on the floor with his back against the wall and bend your knee while holding his other foot flat on the floor. To do this, until you can feel your knee is stretched comfortably. Repeat ten times for each leg.

3. Stretching the hamstrings: While standing put one foot in front of you, keeping your toes up. Place your hands on the lower back and bend the knee and hip opposite until you can feel your stretch hamstring. Be careful not to bend the lower back. The body must approach the hip. Hold for 10 seconds and then release. Repeat 5 times for each leg.

4. Partial Squats: With the width of the hips and feet spread forward toes 12 inches from the front of a placed chair. Slowly in the middle of the chair leaning towards your hips. Make sure your abs tight and keep your knee stay behind the toes.

5. Lifting legs in the neck Inside: wearing ankle weights above the knee, take on the right side, with their weight partially concentrated in his back. Bend the left leg and place it behind the right leg. Keep your left foot on the floor while making sure that the right leg is held straight. Support your head with your right arm. Lift your right to the left gradually about 4 inches. The lower back to the previous position. Repeat with the left leg.

6. Knee heel Tilt: Lying on the left knee is, double and hold the left foot on the floor. Slowly slide the left heel of your body until both legs are parallel. Hold for 10 seconds, then return to the starting position. Repeat 5 times for each leg.

7. Step-up: For this exercise, you will need an aerobic step bench, but will do just as well. Step on the bench with your right foot. With the left foot, press the top of the collar and then down. Make sure your knee is directly above your ankle you enter. Repeat the same action with the left foot.

8. Side of the lifting leg: For this exercise, you will need the ankle weights. Lie on the floor on the right side while keeping the legs straight and together. Support your head with your right arm. Always keep your right foot flexed. Make sure your body is completely straight. Gradually increase your right up to the shoulder leg. Gradually reduces to the previous position. Repeat with the left leg.

9. Drawing calf at a distance from a wall on the remote arm. Place your right foot behind your left foot. Bend the knee slowly forward, while keeping your hands resting against the wall. Make sure to keep the right knee, right heel on the floor and left knee on his left foot. Hold this position for about 30 seconds. Change the legs and repeat.

10. Knee flexion: buckles a long towel under your foot while sitting on a chair. Carefully remove the towel towards you for your knees elbows towards you. Lift your foot 4 to 5 inches off the floor. Hold for 10 seconds and then release. Repeat 5 times.

11. Increase in calf: For use of a chair or support wall equilibrium and with his feet on the width of the hips. Keep your fingers straight. Gradually lift the heels to the floor and lift your toes. Hold, then lower gradually.

12. Sit / sit: sitting on a chair with the back straight and stand up without using the hands to a standing position in a smooth controlled motion. Try to get up as slowly as possible. Repeat for one minute. As it becomes easier to try to do the same thing from the lower seats, or the first two steps of a ladder.

13. Straight Lift Leg: Sitting on a chair gradually lift the leg on the floor while keeping it straight. Do the same with the other leg. Repeat ten times for each leg. When this is easier, try this exercise using ankle weights.

14. Bicycle Stationary: Bicycles are a good option to stretch the knee joints and muscles around, but make sure your form is appropriate, otherwise you could risk damage and cause damage to the knees. When the pedal is at its lowest Make sure your knee is bent at 15 degrees. Do this for at least ten minutes.

15. Stretching the hamstrings (alternative): With two straight legs, lying on the back and place a long belt around the ball of the right foot. Lift the leg using the strap until you feel a stretch behind the knee and thigh. Make sure your knees are not locked while performing this exercise.