Knee pain can be a big problem especially with age. It can also be a sign of advent of arthritis or other bone problems. Our knees go through a lot of wear and tear due to climbing steps and running. But it is easy to cure knee pain and avoid knee problems for future if proper regular exercise is done.
Here are 5 exercises they are extremely helpful to cure and avoid knee pains
Chair knee stretch
Sit on an upright chair and rest your foot on another chair such that your foot are a little higher than your body. Start to push the knees downwards using leg muscles only. Hold for 5 seconds and then release slowly. Now do the same with the other leg. Repeat five times with each leg.
Rest your back against a wall and keep your legs a small distance apart. Use your hands support and then start sliding down the wall half way through Hold for 15 seconds and then slowly return to your position. Repeat 10 times. If it gets too difficult for you to go half way go down as much as is comfortable for you. Gradually you can go halfway.
Chair Leg Lift
Sit on a chair and your feet on another chair in front. Now raise one leg about a few inches above the chair and retain this position for 5 seconds. Now repeat the same with the other foot. Repeat 5 times for each leg and increase the frequency with time.
Stand in front of a step or any raised platform, but make sure the platform is completely stable. Now climb the step with one leg and then put your other leg up in the air. Put down this and bring the other leg down as well. Do the same with the other leg. Keep your knees straight while standing. Repeat the up and down practice for around 1 minute and then increase the duration with time and practice.
A half an hour morning walk everyday will not only keep your knees and legs strong, it will also keep your overall health well. you will also feel fresh and energetic.
Repeat these exercises at least 3 times a week for effective results for your knees.