End Knee Pain with these Exercises

Knee pain is a chronic condition that can affect the best of us. The elderly population afflicted with arthritis as well as athletes who rigorously train and subject their legs to unforgiving stress are all susceptible to chronic knee pain.

As mobility plays a big part in our daily lives, keeping our knees healthy and pain free is essential. But what many may not realize is that one of the most effective ways to prevail over achy knees is by exercising.

As we stretch and exercise our knees, the muscles and tissues surrounding our joints are strengthened and able to withstand constant strain and tension. Additionally, exercising our legs also helps improve our blood circulation while keeping our joints nimble and lithe.

1. Partial Squat Stands

Stand in front of a chair and make sure that you are at least 12 inches away from it. With your feet apart and toes pointed forward, slowly lower your body from the hips down until you are roughly midway down the chair. As you bend your hips downwards, make sure that your abdomen muscles are tightening up and that your knees remain behind your toes.

2. Leg Lifts

Lie on your left side and place a comfortable amount of ankle weights just above the knee. Keep your legs outstretched and place your left arm under your head for ample support. While keeping your right foot flexed, slowly raise it at shoulder height, hold for a few seconds before lowering back down. Alte
ate between each leg.

Another way of doing leg lifts is by targeting the inner thighs. Using the same position, slightly move your rear a little behind to give your legs more room to bend. Start by bending your right leg and tucking it just behind the other leg. At this time, your right foot should lie flat on the floor while the left leg remains fully extended. Now you can begin to slowly raise your left leg as high as you can before lowering it back down. Feel free to use your arm to support your head as you switch between each leg.

3. Calf Raises

Stand next to a table or wall for support. With your feet apart and toes pointed forwards, gradually lift your heels until you are standing on your toes. Hold for 3 counts before relaxing.

4. Leg Raises

Sit on the ground with your back against the wall. Keep your left leg stretched out while the other leg is slightly bent. Carefully lift your left leg off the floor and take them as far high as you can before lowering it back down.