Our knees are constantly holding the weight of our bodies, especially for the ones who are constantly on their feet either at work or for whatever other reason they are. Our knees can become swollen, stiff and extremely painful from holding our weight day in and day out. Taking chemical drugs isn’t the best solution for the pain for many reasons, like the side effects that some have or the long life affects that can become quite deadly.
As we age our knees become weaker from the constant wear of them out and the risk of having knee problems as we become older. We need to be careful the way we use our knees as they will become weak.
If your knee continues to hurt you, don’t worry you’re not alone. Studies have shown that about 50 million people in America have problems with their knees. Changing your overall health and taking off unwanted pounds can help and also prevent future knee problem. It’s extremely important to focus on exercises that help around the knees, making your knees stronger and preventing future problems.
Here are some of the best exercises for pain-free knees:
Knee Flexion While Seated on a Chair
This exercise is done while sitting on a chair. Begin with placing a towel or rope under your left foot. Hold and pull the rope with both of your hands, lifting your foot a few inches from the ground. Hold it for about 10 seconds, then release. Perform the same on your right foot. Both feet should be exercised 5 times.
This knee exercise, you will need to grab a few chairs. Sitting on one chair with the other placed in front of you. Put one leg on the chair in front, with your knees at a small bent. Straighten the leg on the floor while the other leg is still on the chair. Hold this position for 10 seconds, and then return to the starting position. Repeat 4 more times. Do everything on your other leg.
Chair Raises with Straight Legs
This exercise you will also need a few chairs. While sitting on one chair place one leg on top of the other, with both legs straight out slowly lift your legs about two inches off of the chair. Stay in this position for about 5 seconds, and then go back to the starting point. Repeat 5 to 10 times. Do the same on the other leg.
Bent-Knees Chair Raises
Sitting on one chair raise one leg up and straighten it, try not to lock your knees as it can cause more harm to your knees that good. Slowly bend your leg until you reach about an inch to two from the floor. Remaining in this position for about 30 seconds, and return back to the starting point. Each of your leg should be exercised 4 times.
Knee Extension by Sliding Your Heel
Lying on your back on the floor bend your left knee and keep your left foot on the floor. Carefully, slide your foot until you leg is completely straight out. Pause for a few seconds and slide your foot back up back to its starting position. Do the same for the right foot. You should do this for each leg about 5 times.
Sliding Down the Wall
Lying against a wall with your back toward the wall. Carefully, slide down the wall until you have reach 30 degrees with your bent knees. Make sure not to allow your knees to pass in front of your toes it will cause more harm to your knees. At this point slide back up until your body is completely straight. Is your having a hard time balancing place your hands on the wall, for best results keep your knees touching each other. Perform a total of 5 to 10 repetitions.
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