Simple Way to Decrease Knee Pain
Wall slide
Leaning with your back against a wall; bend your knees 30°,
sliding down the wall, then straighten up again. Move slowly and smoothly,
using your hands on the wall for balance. Keep feet and legs parallel, and do
not allow knees to go out over the toes. Repeat 5 -10 times.
Hamstring curls
Face and hold onto the back of a chair. Lift your right foot
and move it up toward your backside, but don’t go further than a 90-degree
angle (your legs will be in the shape of the number four). Hold for three to
five seconds, lower the leg, repeat, and switch sides. Be sure to keep your
knees close together.Bent-Leg Raises
Sitting in a chair, straighten one leg in the air (without
locking the knee). Hold for about one minute. Bend your knee to lower the leg
about halfway to the floor. Hold for 30 seconds. Return to starting position.
Work up to 4 repetitions on each leg.Straight-leg lifts
Lying on your back, keep one leg bent and the other one
straight. Lift the straight leg a few inches off the floor while tightening
your thigh muscles. Hold for about five seconds in the air, lower it slowly,
and then repeat on the other side. Try to avoid jerky motions, and don’t arch
your back.Step-Ups
Stand in front of a step, like a sturdy bench or stairs,
about two feet high (or less if necessary). Step up onto the support,
straighten your knees fully (without locking them) and step down. Maintain a
steady pace. Start with 1 minute, then slowly start building up the time.
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