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Knee pain can hinder daily life. Regular exercise strengthens muscles, reduces pain, and improves joint function. Let's explore easy exercises for better knee health.
Start with a light warm-up. Try 5-10 minutes of walking or gentle cycling to prepare your muscles and joints for the exercises ahead.
Strengthen your thigh muscles with a quadriceps stretch. Hold one foot behind you for 20 seconds on each leg. Repeat twice for better flexibility.
Sit on the floor, extend one leg, and reach toward your toes. Hold for 20 seconds. Switch legs and repeat for improved muscle elasticity.
Use a low step or sturdy platform. Step up with one foot, then the other, and step down. Do 10 repetitions on each side to build strength.
Lean against a wall, lower yourself into a seated position, and hold for 10-15 seconds. Gradually increase time to strengthen your thighs and knees.
Stand tall, lift your heels, and balance on your toes. Lower slowly. Repeat 15 times to strengthen your calf muscles and support your knees.
Lie flat and lift one leg straight, keeping the other bent. Hold for 5 seconds, then switch. Repeat 10 times to build knee stability.
Lie on your back, knees bent. Lift your hips toward the ceiling and hold for 5 seconds. Repeat 10 times to strengthen your glutes and relieve pressure.
Consistency is key! Regularly practicing these exercises can reduce knee pain, improve mobility, and enhance your quality of life. Stay active for healthier knees!
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