Knees are the most commonly injured joints in the body. Simple, everyday wear and tear can end up hurting your mobility. Knee strengthening exercises are one of the best ways to avoid injuries and to treat knee pain.

Knee pain can happen when we twist it unexpectedly, or you were involved in an accident, or have arthritis or other form of health problem. The pain can range from mild to severe and your mobility can be hampered unless you find a way to relieve it. Here are are several stretches and exercises that can offer some relief to your knee pain.

Exercises to relieve knee pain

Wall slide

Lean your back against a wall and bend your knees 30°, sliding down the wall, then straighten up again. Try to move slowly and smoothly, using your hands on the wall for balance. Keep your feet and legs parallel, and do not allow the knees to go out over the toes. Repeat 5 -10 times.

Hamstring curls

Face and hold onto the back of a chair. Lift your right foot and move it up toward your backside, but don’t go further than a 90° angle – your legs should be in the shape of the number four. Hold for 3 to 5 seconds, lower the leg, repeat, and switch sides. Be sure to keep your knees close together.

Bent-Leg Raises

For this exercise, you will need to sit down on a chair with your right leg extended in front of you. Raise the leg until it is parallel to the floor and without locking your knee. (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 repetitions on each leg.

Straight-leg lifts

Lie on your back, keeping one leg bent and the other one straight. Lift the straight leg a few inches off the floor while tightening your thigh muscles. Hold for about 5 seconds in the air, lower it slowly, and then repeat on the other side. Avoid jerky motions, and don’t arch your back.

Step-Ups

Stand in front of a step, maybe a sturdy bench or stairs, which is about 2 feet high. Step up onto the support, straighten your knees fully without locking them and step down. Maintain a steady pace. Start with 60 seconds, and then slowly start building up the time.

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Melissa Bell

Melissa Bell has a strong background in nutrition education, fitness and yoga, and experience working on specialized stretching, bodybuilding and weight loss programs. She is actively studying Japanese, doing research and travelling for conferences while taking care of two children.

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