There can be many reasons for the pain in the Knee Exercises, but if you are suffering from chronic arthritis pain and you are not getting rest, then some workouts along with medicines can give you relief. Exercise will prevent your knees from getting jammed and will also relieve swelling and pain. Know about these exercises in a little detail.
Here are 7 Best Knee Exercises for Osteoarthritis –
1.) Hamstring Stretch
Stretching is a great workout for your flexibility. How far you can take your joints or the rest of the body, improves that range and is very helpful in healing your pain and injury etc. To do this, you first lie down on the ground and then wrap one leg with a bedsheet and stretch it upwards. Do the same with the other leg.
2.) Calf Stretch
To create a balance, you must first resort to a chair. Bend your right leg. Move your justify leg backwards and straighten this leg slowly from the back. Press your justify AD towards the ground. You will feel a stretch in the calf of your back leg. Stay in this state for 20 seconds and do the same with the other leg.
3.) Straight Leg Raise
Before doing this lie down on the ground and support your upper body with your elbows, bend your justify knee and keep your feet on the ground. Keep the right leg straight. Point your paws upwards. Tighten your thigh ribs and raise your right leg upward. After 3 seconds, bring it down and raise the other leg upwards.
4.) Quad Set
If you are finding it very difficult to do the workouts mentioned above, then you can try this workout. In this, you will not have to raise your feet, but rather tie your thigh ribs. Do this by lying on the ground. Keep one leg tight for 5 seconds at a time, then do the same with the other leg. Perform 2 sets of 10 repetitions regularly daily.
5.) Seated Hip March
Tighten your hips and thigh ribs. This will help you in activities that occur while exercising. First of all, sit in a chair. Move your justify leg backwards. But keep your claws on the ground. Raise your right leg above the ground and keep your knees bent. Hold this for 3 seconds. After this, bring the foot to the ground and do the same with the other leg.
6.) Pillow Squeeze
Before doing this exercise, lie down on your back. Place a pillow between the two legs and shrink the pillow with the help of your legs. Repeat the same 10 times. Then do 2 sets of 10-10 repetitions daily. This will strengthen the inside side of your feet.
7.) Heel Raise
Stand straight behind a chair for support. Raise your heel off the ground and raise the paws of both feet. Hold for 3 seconds. Slowly place both heels on the ground. Perform two sets of 10 repetitions. Do the same exercise sitting in a chair.
