Knee pain is very common in both children and the elderly. There are countless things that cause this disorder.:
Excess weight
Muscle injuries
Drop
Osteoporosis
Ageing
Pain is usually caused by the erosion of cartilage covering the knee's superficial joints. In general, this discomfort becomes so intense that it causes motion problems.
How is knee pain eased?
First of all, it is best to see an expert (general practitioner or direct orthopaedic specialist) who can analyze the cause of your problem and pain. Once they have identified the problem, they will perform the tests to determine the best treatment.
In addition, knee pain can be caused by long standing, having a still life style, or a traumatic effect. Your discomfort can be resolved by taking painkillers.
However, if the pain becomes permanent, you should move on to a daily routine that allows you to move and relieve the discomfort caused by the knee problems.
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Exercises to relieve knee pain
yoga
Exercise is the best way to keep your knees healthy. It helps to relieve pain and provide flexibility in both cartilage and muscles. These routines can keep cartilage tissue in motion and add strength to your leg muscles to prevent future injury or wear.
If the pain in your knee is caused by some kind of discomfort, your doctor will probably recommend an exercise routine that is tailored to your needs.
Whether or not there is a problem that your doctor can diagnose, the important thing is that you can solve the problem. Therefore, in this article we would like to share with you five exercises that will help you fight knee pain effectively.
1. Lifting the leg
This is a simple way to strengthen your knees and your four-headed muscles.
Whether it's a bed or a yoga mat, lie in a comfortable place and lift both legs up.
It's very important that you don't bend your legs. Keep your legs and knees straight.
It is best to repeat this exercise three or four times and to rest at intervals.
This exercise is especially recommended for people who are injured in their knees due to sports or accidents. The important thing is that despite regular practice, do not overdo it during your repetitions, because the power you apply can also cause back pain.
2. Air squads
squat
Put your back on a wall and your feet apart from each other.
In this position, slowly descend to the “sitting” point in the air.
Hold this position for about 10 to 15 seconds. Lift your body slowly and repeat.
It is a good idea to apply five sets of ten repetitions per day.
Continuing this daily routine allows the knees to gain flexibility and gain strength.
3. Bending the knee
Lie down on the ground and support one foot and stretch your other foot while it is bent from the knee.
Lift your stretched leg up and maintain this position for about 10 seconds.
Lower your leg, bend and do the same movement with the other leg.
This exercise can be a little tiring for your abdominal muscles, so we recommend that you be in a more comfortable position than not directly on the ground.
Remember to do all your routine gently and without pushing. Move your leg as far as you can.
4. Leg yawning exercises
You can sit directly down or lie directly down.
Stretch one leg straight out, about one foot above the ground.
Maintain this position for at least 10 seconds and lower your foot while you stretch your knee.
Apply this exercise 10 times for each leg.
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5. Walking
Last but not least, let's talk about walking.
Walk between 30 and 40 minutes with comfortable clothes without any accessories to distract you.
Buy a pair of nice shoes that will give you the comfort and support you need.
Walking is not like jogging, but you should walk at a regular and energetic pace every day. In addition to knee exercises, this exercise will help your entire body stay healthy and in good shape.
Remember that the only thing that can help your knees naturally heal is to move on a regular basis. First consult your doctor, then start your exercise routine.
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