Contents:
- Medical Video: Fix Your Knee Pain - Do These 4 Exercises [In Home]
- 5 Simple movements that help overcome knee pain
- 1. Prone Straight Leg Raises
- 2. Calf raises
- 3. Wall squat
- 4. Step up
- 5. Side Leg Raises
Medical Video: Fix Your Knee Pain - Do These 4 Exercises [In Home]
If your knee hurts, can you still exercise? Do you need sports too? Now, this is a question that often arises when the knee hurts. Of course, you need to do a number of safe sports movements to help your knees get sick and heal faster. Don't worry, the movements below can help you deal with your knee pain.
5 Simple movements that help overcome knee pain
Even though your knee hurts don't be afraid to move it. Keep exercising makes your knees have muscles that are stronger and more flexible. This is the best way to maintain knee health conditions and to prevent injuries that might occur later
Strengthening the muscles around the bone will reduce stress on your knee joint. Strong muscles in front of the thighs, and behind the thighs help the knee joint get less pressure so that it is more likely to relieve the pain of his knee.
Then, what sports movements are safe for the knee that is injured?
1. Prone Straight Leg Raises
If your knee hurts, try this motion in a flat place. Sleep on your stomach on the floor or mattress. Tighten the muscles in the hamstring, buttocks, then get ready to lift your legs like the picture above. Hold for 3-5 seconds as long as the foot is above.
Take 10-15 lifts for each leg. If when you make this movement your back becomes painful, you should lower your foot height.
2. Calf raises
To do this movement, it's best to go near the sofa or chair. Stand back to the chair or sofa as a support for your body to anticipate if it falls.
Gently lift the heel as high as possible, hold this motion for 10-15 seconds. Then just lower your heels to the floor.
When you think this is quite easy, try after maximum tiptoe, lift the tiptoe leg. Let one leg hold your weight.
3. Wall squat
This movement is more challenging than the previous movement. First, stick your back on the wall, open your legs shoulder width apart. Then slowly bend your knees, lowering them to 90 degrees. Don't bend forward. Drop your buttocks backwards, towards the wall instead of going forward.
If you feel uncomfortable pressure on your knee, don't force it down. Do everything you can or change your position.
Repeat this exercise by holding 5-10 seconds of bending your knees. Then stand up straight again.
4. Step up
This might seem trivial, just raising your legs down. But make no mistake, this movement makes the muscles around your knee become stronger and more flexible.
Place one of your feet above the higher plane. If you don't have a special exercise equipment, you can use a sturdy bench. Use the shortest bench first.
When lifting your legs up, keep your pelvis straight, then bend your knees slowly and lower your legs slowly too.
If this is too easy for you, use a chair or a higher field. The higher the field, the harder your muscles will work. Do this movement at least 10-15 times.
5. Side Leg Raises
Lie down with facing one side as shown above. If your knees are painful, you should bend your lower leg back to make you more stable in the next stage of movement.
Then, the upper leg is raised to approximately 45 degrees. Hold your feet up to 5 seconds, then lower and relax for a while.
Repeat this motion 10-15 times. Next, change to the opposite side and do the same with the same number of movements.
