Can Exercise Alleviate Your Knee Pain? Let’s Find Out...

Pain and exercise sound contradictory, right? But do you know, exercise can alleviate your knee pain! Don’t let yourself get surrounded by dilemmas. Let your knee experience the care of few right exercises and you will never end up crouching in pain holding your knees. So, are you ready?

There are millions, who are affected by knee pain. But until the pain turns intolerable, most people decide to ignore it. While you let the pain settle comfortably, you start risking your own comfort zone. Sounds alarming?! Well, instead of worrying, you can try out an easier way of reducing the knee pain.

It is common to brood with ‘why’ and ‘how’ after the knee pain hits us. Literally, there are several reasons which can spur pain in your knee. The most common ones include Osteoarthritis, Rheumatoid Arthritis, Gout, Tendinitis or Meniscal injury, etc. Either of these can disrupt your daily activities.

It is natural to miss those frolicking days when knee pain becomes a common occurrence. But not anymore! Take a deep breath and start engaging in controlled physical activities in the form of exercises.

According to a study conducted by NIH (National Institutes of Health), patients who were treated with non-aerobic exercises along with medications showed better results as compared to people who were not.

Daily dose of the below-mentioned exercises helps to... 

• Strengthen the bones and muscles adjoining the knee joint

• Augment the blood circulation of the knees

• Improve joint flexibility

To be precise, regular exercise can help you to handle your knee pain in a better way.

Breathe in and breathe out with these exercises.
➤  Easy Exercises For Knee Pain While Being Overweight

1) Quad sets

This exercise strengthens the quadriceps (thigh muscles). The patient is recommended to perform 8-12 repetitions each time. This should be done at least twice a day.

Steps:

• Sit on the floor comfortably

• Unfold your legs straight in front of you

• Press the back of your knee 

• Try to tighten the muscle on the top of your thigh

• Hold the position for 5-6 seconds

• Relax

2) Leg cross

This exercise puts little or no pain on the knee. It helps to reduce stiffness. 4 sets per day is recommended.

Steps:

• Sit on the edge of your bed

• Cross your ankles

• Raise the legs in that position

• Push the front leg backward and the back leg forward

• This will give a sense of tightening in the thighs

• Hold it for 10 seconds

• Take rest

• Change the position

3) Straight leg raise 

If you want to ease the stress on your knee to reduce the pain, don’t overlook this exercise. To strengthen the thigh muscles on a whole, perform this activity for 2-3 sets per day.

Steps: 

• Lie down with one leg bent at 90 degrees with foot flat on ground

• Stretch the other leg completely

• Tighten your thigh muscle of the stretched leg

• Now slowly raise the stretched leg to 45 degrees. 

• Maintain this position for 1-2 seconds

• Take rest

• Perform 10 repetitions for each leg

4) Hamstring sets

Hamstring Muscle injuries are common in athletes. This exercise strengthens the hamstrings. Do it 10-12 times a day.

Steps:

• Lie on the floor 

• Now fold-in your knees to 90 degrees

• Gradually lift the front part of your feet up (2 inches) without lifting up the heels

• Now press your heels directly to the ground

• Continue pressing your heels for 5-7 seconds

• Release the pressure and relax

5) Heel raises 

Heel raises help to combat knee pain as well as improve your overall body balance.

Steps:

• Stand at the back of a chair for support

• Raise your toes up

• Keep your knees and body straight

• Lower down onto your heels

• Relax 

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll Free) or WhatsApp at +91 98304 26607.