Knee pain affects millions of people worldwide, leading to numerous painful symptoms and reduced life quality.
According to Dr.Mercola:
“A study, using a representative sample of the U.S. population from the Framingham study, found the prevalence of knee pain had increased substantially over a 20-year period, but obesity accounted for only a small portion of this increase.
This study found frequent knee pain affected approximately 25 percent of all men and women, limiting function and mobility and impairing quality of life. “
Despite the intense and debilitating pain, such an issue causes various accompanying symptoms, including:
- Inability to straighten the knee
- Weakness or instability
- Popping or crunching noises
Knee pain can be chronic, due to gout, rheumatoid arthritis, tendinitis, bursitis, and other conditions, or acute, caused by an injury.
Moreover, according to the orthopedic specialist Dr. Bridget Quinn from Beth Israel Deaconess Medical Center in Boston:
“One thing about your history that’s very telling is this all started after a period of inactivity. Your tissues, when you’re not active, get tight and weak. And this can predispose one to this condition, called chondromalacia of the patella.”
Yet, one of the most effective ways to relieve the pain in the knee is regular exercise, so we suggest doing the following strengthening exercises:
1. Rear Leg Raise
Start on the hands and knees, with the knees bent at a 90-degree angle between the calves and hamstrings. Raise one leg and hold it for a few seconds. Make a few repetitions, and do the same with the other leg.
2. One Leg Squat
Put one leg over the knee of the knee of the other and start doing squats. Repeat with the other leg, and make 10 repetitions.
3. Glute Bridge
Lie on the back, with the feet on the floor and the knees pointed up. Raise the butt from the floor, squeeze the glutes hard, and try to elevate the hips as high as possible. Make 10 repetitions.
4. Pilates Swimming Exercise
Start by lying on the stomach, with the arms on top of the head. Raise the lower legs and upper part of the body from the floor, and pulse the legs and arms up and down.
Yet, you should move the right arm and left leg simultaneously, and then repeat with the left arm and right. Repeat 20 times.
5. Knee to Elbow Crunches
Lying on the floor, with the hands behind the head and the knees bent, elevate the shoulder blades from the ground and hold for a few seconds.
Then, twist the upper torso in order to touch the opposite knee with the elbow, while stretching the opposite leg. Hold for a couple of seconds, return to the initial position, and repeat ten times.
Start doing these exercises regularly, and you will soon experience significant relief.