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Author:Kangdi 23-02-2022
Exercise may be the best way to treat chronic knee pain! The most important part of the exercise is the quadriceps femoris, which is the muscle group in front of the thigh, because it can stabilize the patella, so that the knee joint and cartilage are not prone to excessive wear;In addition, relaxing the hamstrings and calf muscles can also restore the elasticity of the muscles, reduce the pressure on the knees, and achieve the effect of protecting the knee joints.
But these exercises sometimes require half squatting, and the knees are best not to exceed the toes, which will put a great burden on the knees. This doesn't just apply to the movements below, it's something you should keep in mind when you're doing stretches or cardio. Each of the following actions is performed 10 to 12 times at a time, 2 to 3 times a week.
Knee pain relief exercises
1. Partial squats
Stand about 30 cm in front of the chair with your feet hip-width apart and your toes facing forward. Bend your hips and slowly sit back on top of the chair, keeping your abs engaged and making sure your knees don't go over your toes.
2. Go up the stairs
Using aerobic pedals or stairs, step up with your right foot, tap the pedal with your left foot and lower it. When you step on it, your knees will be directly over your feet. Repeat on the other side.
3. Calf Raise
Prepare a chair or stand next to a wall for balance, with your feet hip-width apart, toes straight forward, slowly lift your heels, support on your toes, hold for a few seconds before slowly lowering.
4. Leg extension
Sit with your back against the wall, your left foot straight, your right foot bent, and the soles of your feet flat on the floor. Slowly raise your left foot about 30 cm off the ground, hold for a few seconds, then slowly lower it, and repeat on the other side.
5. Knee Small Arc Stretch
Sit with your back against the wall, your left foot straight, your right foot bent, and the soles of your feet flat on the floor. Put a ball about the size of a basketball under your left knee, let your left foot bend and hold the ball, then slowly straighten and raise it, stop for a few seconds and then slowly lower it. Repeat on the other side.
※Actions to avoid
Knee full arc extension, lunge, squat, hurdle extension, although some movements are suitable for people with long-term knee pain, it is easy to have problems with incorrect posture. The first 8 actions are safer and can achieve the same effect.
You can also try Kangdi's Knee pain relief patch, which may have unexpected results. Here is a post after exercising, so that you can easily say goodbye to knee pain.