Walking is one of the essential things for our wellbeing. Moving around helps us do everything, and is highly important for our overall health. However, there’s one thing that can ruin it – knee pain. Millions of people around the world are often suffering from knee pain, which can be caused by various factors including inflammation, aging or injuries.
Pills rarely work in cases of knee pain, as they only mask the symptoms instead of treating the underlying problem. Luckily, by strengthening the surrounding area of your knees (muscles and tendons), you will improve the mobility and strength of this important joint and be able to walk freely again.
Below you can see 5 simple exercises you should perform at least 4 times a week in order to eliminate the pain in your knees. You should do the exercises as far as you feel comfortable – if they become painful at any time, stop the process immediately in order to prevent further problems.
Sit on a chair and put a ball between your legs (or a pillow if you don’t have a ball), then raise the hips off the chair with your arms extended in front. Squeeze the ball with your legs at the same time and keep the position for 30 seconds or more if you can.
Inner turn around leg press
Stand upright with a chair on your right side of the body. Now, grab the chair with your right hand and bend your left knee, then raise your leg until it’s in line with your hips. Keep your abs tight during the process, and make sure to rotate your toes as well. Continue rotating while bending your right knee and bringing it to the chest, then push your foot to the other side. Repeat the exercise about 20 times for best results.
Bridge with a ball
Lie down on your back on the ground and bend your knees, while lifting your hips off the floor a bit. At the same time, you should hold a small ball between your thighs tightly. Squeeze your abs, raise the hips off the floor while tucking the tailbone, then throb your thighs in the ball for 20-30 times (or as much as you can).
Hamstring roll with a ball
Lie down on the floor and bend your knees while keeping your feet firmly on the ground. Now, put a ball under your right foot, then roll it inside and out until the leg is completely straight. Now, roll the ball back in the starting position and repeat the process 5 times. You can also do the exercise without a ball in the same manner. For a bigger challenge, do the hamstring roll while in a bridge.
Standing quadriceps extension
Stand upright and grab the back of a chair with your right hand, while grabbing your left bent knee with the left. Lift the knee all the way up to your butt, then keep the position for 90 seconds before repeating it on the other side.
Article and image source: http://healthandlovepage.com