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Are you suffering from knee pain? It’s the type of pain that you don’t want to have.
If you have knee pain, you aren’t alone. Data shows the knee is one of the joints that many Americans experience pain from. The discomfort might be a lot to handle.
Knee pain can be debilitating. It can affect a person’s ability to complete daily activities.
The good news is that you don’t have to deal with knee pain any longer. There are six at-home exercises you can do to relieve knee pain. Read this article to learn more about these quick knee pain exercises.
1. Straight Leg Raises
If you’re looking to relieve knee pain, you can start with a simple exercise. Do straight leg raises.
To do straight leg raises, you must lie on a flat surface. The floor is your best bet.
You bend one knee while you place your foot flat on the floor. Keep your other leg straight as you raise it. You can do three sets of 10-15 straight leg raises.
This strengthening exercise doesn’t put a strain on the knee. This exercise and the ones that follow are great because they won’t lead to other knee issues.
2. Side Leg Raises
This exercise is like straight leg raises. For this exercise, you lie on one side. You’ll stack your legs as you bend the bottom leg for support.
You’ll then straighten the top leg. Raise it to 45 degrees and hold it for five seconds. Work your way up to five seconds if you have trouble holding the position.
Lower your leg. Repeat this movement 10-15 times. You can switch sides.
3. Hamstring Curls
To relieve knee pain, you should target the hamstrings. These muscles are behind the thigh.
To do this exercise, you should lie flat on your stomach. Raise your heels toward your buttocks. Hold the position.
Focus on doing three sets of 15. If you prefer, you can do hamstring curls while standing. You can use a chair to help you keep your balance.
Step-ups are simple exercises that can help reduce joint pain. For this exercise, you’ll need a step bench. If you don’t have one, you can use a sturdy box.
Place one foot on the step bench. Bend your knee as you place the other foot on the floor. Do this as you keep your pelvis leveled.
Touch your toe to the floor. Then, you can raise them back up. Repeat this exercise 10-15 times, then switch legs.
5. Wall Squats
Your home workouts should include wall squats. Stand with your back flat against a wall. Bend your knees and hold the position for five seconds.
Slide back up. Repeat the exercise. With each following set, try to hold on longer.
6. Stretches for Knee Pain
There are a set of knee pain exercises you can do to help your knees feel good. Foot grabs can help you stretch your quad. These are easy to do.
If you want to learn more stretches for knee pain click the link.
Do These Six At-Home Exercises to Relieve Your Knee Pain
Knee pain can be awful. If you suffer from this type of joint pain, you should focus on doing these six at-home exercises.
These exercises will help relieve the pain. They will also help improve your quality of life.
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