Health Lifestyle

5 Exercises For Sore Knees

The knees are most prone to injuries than any other joint in the body and that’s pretty understandable considering the amount of pressure we put on them on a daily basis. Most people have the misconception that if you’re experiencing knee pain, you shouldn’t exercise, but it’s actually the opposite that’s true. Knee pain is easily relieved by stretching out the muscles surrounding the knee joints, that is, the quadriceps, adductors, abductors, hamstrings etc. This improves range of motion and loosens the stiff joints which is one of the most common causes of knee injuries. Keep reading to know the suitable exercises for knee-related injuries.

1. Calf stretch


Start by holding onto a chair to keep you balance, then bend your right knee and  take your left leg back a few feet and straighten it behind you. Put some pressure on your left heel and hold for at-least 20 seconds then switch to the right leg. Repeat at-least three times daily.

2. Knee Flexion


Sit on a chair and place your right foot on another chair. Slightly raise your right knee, then with just your leg muscles, push the knee gently towards the floor and hold for at-least 5 seconds. Repeat 5 times for each leg.

3. Hamstring stretch


In a standing position, place your right foot in front of you with your toes pointing upwards. With one hand holding the chair for balance, bend your other knee and hip till you feel a stretch in your hamstrings. Hold for at-least five seconds then slowly return to starting position. Repeat five times daily.

4. Heel slide knee extension


Start by lying on your back, with your left foot placed flat on the floor and left knee bent. Now make your legs parallel by sliding the left heel away from your body. Hold for at-least 5 seconds then switch to the other leg. Repeat at-least five times on each leg.

5. Straight leg raises


Start by lying on your back and prop your elbows to support your upper body. Now bending your left knee, keep the foot firmly placed on the floor. Keep the right leg straight and the toes pointed up. Now, tighten your thigh muscles and raise your right leg. Hold for at-least five seconds and switch to the left leg. repeat 5 times for each leg.

If you do these exercises properly and consistently for about a week and see no improvments, then you need to check in with your doctor.

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