8 Exercises To Do If Your Knees Hurt – HEROINE

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Knee pain is a common problem that occurs due to diseases such as arthritis, injuries or a sedentary lifestyle, as well as with age. And in order to make it easier, there are special exercises. Our material is about them.

1. Leg raises

This exercise is useful for those who have knee pain from a sedentary lifestyle. It is also useful for strengthening the muscles of the lumbar spine.

The exercise is performed lying on your back. Bend your left leg without lifting your foot from the floor. The right leg should lie flat. It will need to be slowly raised to the height of the knee of the left leg. Repeat the movement 5-10 times.

2. Lifts to the platform

This exercise is useful not only for the knees, but also for the gluteal muscles. To complete it, you will need a training platform or the bottom rung of a ladder.

Stand near the hill. Put your left foot on it – it is important that the foot does not hang down, but is completely placed on it.

Tighten your leg and make a slow rise to the step. Make sure that the knee with him looks forward, not deviating to the left or right. Then slowly return to the starting position and switch legs. In total, do 10 to 20 exercises on both legs.

3. Leg bends

Come to a chair and lean on its back with your hand. Keep your back straight, put your feet shoulder-width apart. While inhaling, slowly bend your left leg at the knee towards the buttocks. Try to pull it up as high as possible. Be sure to ensure that the leg does not deviate from a straight path.

Hold the position with a bent leg for 3 seconds, and then slowly return to the starting position. Repeat the same with the other leg.

4. Seated knee extension

This exercise can be done in the office if knee pain catches you while sitting for a long time.

Sit on a chair so that your back is straight and pressed against the back. You can put your hands on the armrests or put on your belt.

Slowly straighten your right knee until it is fully extended, the foot should be perpendicular to the floor. Hold this position for 15 seconds. And then return the leg to its original position. Do 3-5 sets for each leg.

5. Wall Squats

Wall squats will help strengthen your knees while building endurance in your quads and glutes.

To perform the exercise, lean back against a wall. Then slowly begin to squat until your hips and knees form a 90 degree angle. But if the knee pain is severe, reduce it to 45 degrees. Hold this position for 10 seconds and then slowly return to the starting position. Start with five sets, gradually increasing to 10 or 15.

6. Glute bridge

This exercise is useful as it strengthens the gluteal muscles, which is important for the correct load on the knees.

Lie on your back, put your hands along the body, put your feet shoulder-width apart, bending at the knees. Feet should be straight. As you inhale, lift your buttocks off the floor so that your torso forms a straight line from your shoulders to your knees. The back should not arch too much, otherwise the load will be incorrect. Do not forget to strain the muscles of the buttocks and the press.

Hold at the top for 5-10 seconds and return to the starting position. Do 10 to 15 times.

7. Lateral leg raises

This exercise helps strengthen the lateral thigh muscles. Lie on the floor on your right side, lean on your right arm, bent at the elbow. Place the left one in front of you.

Now you need to lift up your right leg. Stretch the muscles so that tension is felt, but there is no sharp pain. Also, make sure that the raised leg is parallel to the one that lies on the floor.

Hold this position for 5-10 seconds, then do the exercise a few more times. Then do it for the other leg.

8. Bicycle with one leg

To warm up the knee joints, improve blood circulation and strengthen the muscles of the legs – this is the purpose of this exercise. It is necessary to repeat it 10-12 times for each leg.

Lie on the floor, arms along the body. The toes are slightly stretched. Start cycling with your left foot. To do this, pull the thigh towards you, pointing it up a little, straighten the knee and return to its original position, but do not put your foot on the floor, but repeat the previously performed movements in a circle.

Then repeat the exercise for the other leg.

Read related:7 easy exercises to help you wake up in the morning

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