The 10 Best Knee Relieving Exercises
Knee pain is a common problem that affects many people. It can be difficult to find the right exercise to help relieve your pain, but thankfully, there are plenty of options available. In this article, we’ll take a look at ten of the best knee relieving exercises. Not only will these exercises help you relieve your pain, but they will also improve your overall fitness level. So be sure to give them a try and see just how well they work!
The Anatomy of the Knee
The knee is a hinge joint that allows for movement in the forward and backward directions. The knee joint works with the thighbone, femur, and tibia to provide stability when walking, running, or climbing. According to the Mayo Clinic, there are four main types of knees: anterior (front), posterior (back), medial (between the two sets of thighs), and lateral (outside).
There are three ligaments that support the knee: anterior cruciate ligament (ACL), medial collateral ligament (MCL), and lateral collateral ligament (LCL). The ACL attaches the tibia to the femur at the front of the knee. The MCL attaches the tibia to the femur at the middle of the knee. The LCL attaches the tibia to the femur at the back of the knee.
Sometimes people injure their knees while doing activities like running or cycling. When this happens, pain and swelling can develop around the knee joint. To relieve pain and swelling from a serious injury or from everyday aches and pains, try one or more of these recommended exercises:
Types of Knee Relieving Exercises
There are a variety of knee relieving exercises you can do to help reduce inflammation and pain. Here are five of the most popular:
1. Knee-Up Curl: This is a simple yet effective exercise that targets the quadriceps muscle. Lie flat on your back with feet flat on the floor and arms at your side. Lift one leg in the air and curl it towards your chest, keeping the heel off the ground. Hold for two seconds, then repeat on the other side.
2. Leg Extension: This is another quadriceps-focused exercise that works the leg muscles from top to bottom. Lie flat on your back with feet flat on the floor and arms at your side. Dig into soil or grass with heels to raise both legs straight into the air, then lower them back down slowly. Make sure to extend each leg equally, not letting one leg hang longer than the other.
3. Hamstring Curl: The hamstrings are located at the back of your thigh and play an important role in overall knee health by providing support during movement. This exercise targets these hamstring muscles by using your own body weight as resistance while lying flat on your back with knees bent to 90 degrees. Place hands behind your head for support and slowly pull yourself up until you’re in a seated position with legs still straightened outwards.
4. Standing Calf Raise: Working both calf muscles helps relieve tension in the knee joint and promote
Benefits of Knee Relieving Exercises
There are many benefits to knee relieving exercises. Knee relief exercises can help to improve your overall fitness level and decrease your risk of injury. Knee relieving exercises can also help reduce stress on your knees, which can improve their functionality.
Knee relieving exercises can be done at home or in a gym setting. In a home setting, you can do these exercises with the assistance of a trainer or a video. Gyms often have classes that focus on knee relieving exercises.
Some of the most common knee relieved exercises include:
How to Do the Knee Relieving Exercises
1. The following exercises are designed to relieve tension and pain in the knee.
2. Start by lying down on your back with feet flat on the floor or on a mat.
3. Bend one knee so that the ankle is resting on your thigh, and then raise the other leg up until it’s parallel to the floor. Hold for about 30 seconds, and then lower leg back to starting position. Repeat with opposite leg.
4. To improve effectiveness, perform these exercises regularly; twice per day is generally sufficient.
5. If you experience any discomfort or pain, stop immediately and consult a healthcare professional.
Knees can be a pain at the best of times, and when they’re constantly hurting it can really put a damper on your day. Thankfully, there are plenty of exercises out there that will help relieve some of the tension in your knees. If you’re looking for some simple but effective exercises to do at home, try one or more of these ten.