Every time you go to your gym, you go motivated, with the goal of doing all the exercises. Unfortunately, your good will may be lessened when you feel a pain that can be particularly troublesome when it is at the level of the joint.
Your knees are supported by two large muscle groups. The first is the quadriceps (quad), which is on the front of the thigh and is known to be a push muscle. The second is the hamstring muscle support. The hamstring muscle extends to the back of the thigh and is responsible for pulling the leg back when running or walking.
Injuries or pain in the knee often occur because the muscles supporting the knee are too weak. So, if you want to remove the pain in your knee, you have to strengthen the muscles supporting it.
Le Step Up
The first exercise to help you strengthen your leg muscles is called Step up. Step-ups are great for strengthening both your hamstrings and quads. They help increase the power and coordination in the muscles of your legs while using the weight of the body as resistance.
For this exercise, all you will need is a staircase. Stand in front of the stairs and go up with your right foot. Repeat the movement with your left foot. Continue this motion for 30 seconds with 20 seconds off. Do it 3 times for a total of 90 seconds.
Crouching is perfect for strengthening the leg muscles and increasing the range of motion in the knee joints. It targets not only your quads but also the glutes and hamstrings as well as the abdominal muscles.
To perform squats, hold your back straight, feet apart to the width of your shoulders and your toes pointing either straight or slightly to the sides. Lower your body by pushing the hips back and bend your knees to form a 90-degree angle.
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Isometric quad exercise
The quad isometric exercise focuses on strengthening the quad muscle while in a static position. It is perfect for anyone who has noticed an imbalance of strength in the muscles of their legs.
To perform the quad isometric exercise, sit on a chair with your back straight and your feet flat. Raise your right leg until your foot is flexed and is parallel to the ground. Contract your thigh muscle and hold this position for 6 to 8 seconds then release. Repeat the movement with the right leg 8 to 12 times, then repeat with the left.
Walk on the spot
Walking on the spot might not seem like a good idea when you have knee problems, but this exercise is amazing for strengthening leg muscles and relieving knee joints. It also improves stability and balance.
Stand with your feet on the floor and lift your legs up and down, one at a time. Try doing this for about a minute, twice a day. This exercise helps prevent your knee from being stiff, you can do it anytime.
Short bows are exercises that help relieve the quad and strengthen it.
Lie on your back or sit down with your horizontal leg on a flat surface like a bed. Pull your toes towards you while squeezing your thigh muscles. Slowly lift your foot out of bed until your knee is straight. Hold for 3-5 seconds and slowly lower.