Knee pain is a common problem. This pain is also a sign of age when your bones and muscles become weakened. But it also happens due to overstress or injury or damage to your knee. People like athletes, elders, or daily walkers often suffer from knee pain. Knee pain can be severe if left untreated. So, be careful and treat it at the right time to prevent further damage or severity. Strengthening exercises for knee painare the best way to treat knee pain and get relief from pain and stiffness. Exercise helps to strengthen the muscles that support your knee and keep them flexible. Talk to your doctor before starting it about which knee pain exercise is good for you. Start slowly and gradually increase.
Here are the best strengthening exercises for knee pain that help you to relieve knee pain and stiffness:
1. Straight Leg Lift
Start with a straightforward quadriceps strengthening workout if your knee isn't functioning at its best. This motion won't cause knee strain. Lie on your back on the floor or a flat surface. Place your foot flat on the ground while bending one knee. Raise the other leg while keeping it straight to the level of the opposite knee. Do it 10-15 times for 3 sets.
2. Hamstring Curls
It includes muscles and the back of your thigh. Lie down on your stomach. Hold the position as you slowly bring your heels as close to your butt as you can. Repeat for three sets of 15. You can also do it by standing while you hold onto a chair and lifting one leg at a time. If you find it to be simple, you can gradually add ankle weights, ranging in weight from 1 to 3 to 5 pounds.
3. Prone Straight Leg Raises
Put your legs straight in a stomach-down position. Lift your leg toward the ceiling while tightening the hamstrings in one leg. Repeat after three to five seconds of holding.
4. Wall Squats
It is a more advanced move. You’ll place your feet on the floor. Place your feet about shoulder-width apart and lean against a wall. While keeping your back and pelvis against the wall, slowly bend your knees. Keep holding for 5–10 seconds. Avoid bending too deeply. Change your position if you experience pressure or discomfort in your knees. Try to hold the sit position for a little bit longer each time you perform the exercise.
5. Step-Ups
Keep your one foot on a step bench or the lowest step on a staircase. Gently lower the opposite foot to the floor while holding your pelvis level by bending the knee. Do it 10-15 times, then change your legs.