Are you suffering from Stiff knee pain? You Should try these exercise to get a ride from stiff knee pain. Your knee may jump when you stand. You consider that it's just the fun of getting older. But is it also smash your strength to live a healthy life? Try this exercise to relief from stiff knee pain.
1. Partial Squats:-
Squats actually help strengthen all the muscles required to support your knees, like quads and hamstrings.
- Stand straight, with feet shoulder-width apart.
- Lower yourself until your knees are bending at a 90-degree angle.
- Go back to the standing position by pushing on the heels of your feet.
2. Straight Leg Raise:-
Straight Leg Raise will build up your quad muscles without putting a stretch on the knee itself. If you have back pain problem, then this exercise is not recommended for you.
- Sit on the floor with your back supported by a wall.
- Place one leg out in front of you. Keep the other bent, with your foot on the ground
- Lift the straight leg up off the ground several inches (as high as you can get it). Hold this position for as long as you can.
- Lower your leg. Then move your toes toward your body, making sure to keep your leg straight.
- Repeat these steps with the other leg.
- You can repeat this exercise a few times daily.
3. Knee Marching:-
This is the best exercise to reduce stiff knee pain. You can do it while you're sitting at work or home.
- Sit in a chair with your feet planted on the ground.
- Slowly march each leg up one at a time and lower them. Think this is too easy? Push yourself to stand up and try it!
- You should do this several times a day to strengthen your muscle.
- It doesn't put a lot of pressure on your knees.
4. Short Arcs:-
It will strengthen up those glute muscles! If you're seeing a lot of pain when you clench, this might not be the perfect exercise for you.
- Lay on your back with a rolled up towel underneath one leg.
- Pull your toes towards yourself and squeeze your thigh muscles.
- Slowly raise your foot until your knee is straight.
- Hold for a few seconds and then lower it back onto the ground.
- Repeat with your other leg.
- You can do this exercise several times a day as long as you're able to.
5. Hamstring Curls:-
This is another easy exercise that you can do at home. These curls will work your hamstrings, which is an essential muscle in moving the knee.
- Simply hold onto a flat service or the back of a chair.
- Bend your leg back so your heel touches your bottom.
- Make sure that you're not moving your hips to do this.
- Do this about ten times on each leg.