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Knee pain is caused by prolonged sitting and weakening of the bones. But simple exercises can help solve this problem. Learn how to relieve knee pain with the help of these exercises
People often complain of knee pain as they age. To ease this pain, some take rest and some take the help of medication. But to stay active and strengthen muscles, it is necessary to include exercise in your daily routine. It not only keeps the body fit and healthy but gradually the problem of pain also goes away. Prolonged sitting and weakening of bones prove to be the main reasons for this. But simple exercises can help solve this problem. Learn how to relieve knee pain with the help of these exercises.
Learn 4 exercises to relieve knee pain
1. Quadriceps stretch
To stretch the muscles of the legs, it is necessary to do exercises regularly. It keeps the growing pain in the knees under control. Apart from this, flexibility can be increased in the body by removing muscle stiffness. Practicing this exercise for 3 to 5 minutes a day is beneficial.
How to do the quadriceps stretch
To do this exercise, stand up straight. Now bend your right leg at the knee and try to touch your hip. At this point, take the leg near the hip with the help of the right hand. After holding this position for 30 seconds, lower the leg. Then bend the left leg at the knee and repeat the same procedure.
2. Straight leg raise
Due to knee pain, one faces a problem in straightening the legs. In such a situation, the ledge raise exercise can be beneficial to relieve knee pain. This repetition increases flexibility in the muscles.
How to do straight leg raise
To do this, lie straight on the mat. Now straighten your waist. Make sure that there is a gap between the two legs. After this, bend the right leg at the knee and touch it with the thighs. Then drop the left leg straight. Lift it up slowly and pull it up as far as possible. It helps in removing the stiffness that builds up in the muscles. After holding this position for 30 seconds, straighten your legs.
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3. Mini squats
Mini squats can help to reduce the difficulty of sitting up due to pain in the muscles of the knees and thighs. Due to this, the mobility of the knees is improved and the body is active.
How to do mini squats
To do this, keep a distance between the two legs. Now bend both knees slightly. After this, bring both the arms in front and keep the palms towards the floor. At this point, keep your waist straight. By repeating this exercise for 30 seconds to 1 minute, the pain will begin to subside.
4. Hamstring stretch
Increased stiffness in the hamstrings can prove to be the cause of knee pain. In such a situation, stretching them will strengthen the leg muscles. Apart from that, the body is healthy. By doing this regularly, blood circulation in the body is done properly.
How to stretch the hamstrings
To do this, lie down on the mat and now straighten both legs. Maintain distance between legs. Then place a towel or scarf near the right foot. For example, if you lift the leg up, pull the leg towards you with the help of the scarf. Due to this, the leg pain starts to subside. Then wrap the scarf around the left leg and pull it towards you. This will reduce knee pain.
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