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Saturday, July 13, 2024

4 Moves to Relieve Knee Pain

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Knee pain can happen when we twist it unexpectedly, or you were involved in an accident, or have arthritis or other form of health problem. The pain can range from mild to severe depending on what caused it. When this happens, our mobility can be hampered unless we find a way to relieve it. Fortunately, there are several stretches and exercises that can offer some relief to your knee pain.

If you feel a slight twinge in your knee or that annoying pain just won’t go away, you might want to try out these moves to see which ones work best for you.

Knee flexion. Sit down on a chair then loop a towel under your right foot while it rests on the floor. Pull on the towel gently until your knee bends and your foot is raised from the floor about 4 to 5 inches. Hold this pose from 5 to 10 seconds then release. Do this five times on the same leg before switching to the other one.

Wall calf stretch. Here’s another stretch that will help relieve knee pain while at the same time tone the muscles around this area of your body. You must find a wall that you can lean against then, while you’re facing the wall, rest your foot on the wall with your heel resting on the floor. Keep your heel on the floor and your leg as straight as possible. Lean forward as much as you can to give your calf a nice, deep stretch. Hold this pose for 5 to 10 seconds before releasing. Do 10 to 15 reps before switching to the other leg.

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Bent-leg raises. This is another workout that will give your knees a proper workout. For this exercise, you will need to sit down on a chair with your right leg extended in front of you. Raise the leg until it is parallel to the floor and without locking your knee. Hold this pose for a full minute. Bend the knee to lower the leg at least halfway to the floor and hold this for another thirty seconds. Go back to your first position. You need to do at least 4 reps before moving to the other leg.

Half-kneel hip and quad stretch. This exercise is not only good for your knees but your quads and hips too. Place a mat on the floor and kneel on it with your right knee. Place your other foot in front of you and press down on the floor. Lean forward to your left knee so that your hip will stretch downward. Hold on the ankle of your back foot and raise it towards your hip for a nice hamstring stretch. You should go in and out of this stretch at least 15 times to really work on the muscles surrounding your knees.

These are just a few examples of remedies that can help banish and prevent knee pain from occurring. It is just a matter of finding which one you are most comfortable in doing.

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