Nowadays millions of people around the world suffer from knee pain. It is an annoying and painful condition which can affect our lifestyle and motion. It can be acute and caused by some injury and chronic. Chronic knee pain is usually caused by osteoarthritis, tendinitis, bursitis, gout, rheumatoid arthritis, etc.
As we know knee pain can be treated with medication or with exercises. Here in this article, we are going to give you several efficient exercises for relieving knee pain.
You should follow the following exercises every day until the pain is gone. Of course, if your condition permits it. Remember before you start you must consult your doctor.
1. One Leg Squat
You should put your right leg on your left knee and then make a squat. Then bring your leg on the floor and repeat the exercise with the other leg. Do this 10 times with both legs.
2. Rear Leg Raise
Start on your fours with a head looking forward, and the bend of the knees should create a 90-degree angle between the calves and hamstrings. Then extend one leg up and hold the position for several seconds. Repeat it several times, and then switch leg. (1)
3. Glute Bridge
Point your knees upwards while you lie on your back, and plant your feet on the ground. Raise your butt off the floor until only your head, shoulders and feet are touching the floor. Squeeze the glutes hard at the top of the move and push your hips as high up as you can. Do this ten times.
4. Knee to Elbow Crunches
You should lie on your back with hands behind your head and bent knees. With elbows flared lift your shoulder blades off the floor and hold the position. Then twist your upper body, so you bring the elbow to the opposite knee, extending your other leg. Hold it and then bring your body back to the starting position. Repeat it ten times. (2)
5. Pilates Swimming Exercise
Lay down on your stomach with your arms over your head. Then raise your lower legs and upper body up off the ground. Pulse your arms and legs up and down. You should move your right arm and left leg together and your left arm and right leg together. Repeat it for 20 times. (3)
After several days of regular exercises, the pain and swelling will be gone and your motion will be improved. With this workout plan, you can say goodbye to your knee pain forever.