Simple exercises to reduce knee pain(2022)|you can do at home| No need for a doctor

Do you have knee pain then this article is for you? Knee pain is a common problem in our society. Knee pain has put a break in our life. In this article, I will tell you about the common causes of knee pain and tell you Simple exercises to reduce knee pain.

In this article, I will tell you how you can fit and healthy your knee joints. Would you like to want how you make your knee joint pain-free then this article is for you? I will tell you about Simple exercises to reduce knee pain, which can perform you very easily at home. For these, there is no need to consult anyone. and simultaneously I will tell you how will be your diet. So let’s get started without wasting time.

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Knee joint|Structure of Knee joint :

The knee joint is the most important part of our body. If there is any problem with your knee, then you can not perform your activity very well. You will face problems in your daily living activity like you can not perform cross leg sitting, you can not climb stairs freely, you can not squat fully on the ground, You can not run fast.

Our knee joint is a complex structure of bones, ligaments, tendons, and muscles. The muscles and ligaments give more stability and mobility to our knee joints. make your ligaments and muscle more strong. If our ligaments and muscles are strong then your knee joints will be strong and your knee joint will be pain-free life long.

Our current lifestyle has become very sedentary. We don’t exercise and we are consuming fast food more. The result is painfully joint in very little age. Regular exercise increases your blood circulation by which the necessary nutrient required for the nourishment of points reaches them and the joints become healthy and pain-free.

When we are young, we don’t care more about our health. In the young stage, our body cells are healthy, they get nutrition in many ways, so we don’t feel any problems. But by the increase in age, there is a lack of nutrients in the body and we are not taking nutrients in the same manner then our body cell ( knee joint) starts getting damaged which causes pain. Sometimes condition becomes more critical, you feel severe pain and swelling in the knee joint and you are in bed totally, but it was too late, your knee becomes more damage at that time.

So if you care your knee from starting then you can prevent your knee from further damage and you can make your knee strong and you can save your knee from further damage.

Cause of knee joint pain:

There are so many reasons for knee pain are as follows:

• Osteoporosis ( Lack of calcium in bones) is more common in women due to the menstrual cycle and menopause.
• Obesity ( overweight can also cause knee pain because approx.75 percent of body weight is on the knee joint).
• Bad posture/Wrong or unwanted movement of knee joint.
• Accident.
• Ligament injury.
• Osteoarthritis. (aging process)
• In some disease conditions like Rheumatoid arthritis,etc.

Important factors to keep your knee joint healthy :

1. Healthy diet : It includes calcium,protein,iron rich diet.

2. water intake: approx. Drinking of 3and half-liter water per day is very important. It maintains our blood volume which increases proper blood circulation to the knee joint. Through blood circulation nutrition comes to knee joints and makes the healthy knee joints.

3. regular exercise: do regular exercises to strengthen the muscles of the knee joint. Exercise makes the knee joint strong.

But just if you have pain in the knee joint then what will you do to relieve pain. In this article, I will cover the topic that how we can reduce pain through some simple exercises through which you can reduce your knee pain easily.

Simple exercises to reduce knee pain:

First, you get hot water fermentation to relax the muscle then start exercises. Exercise will give you strength to the muscles surrounding the knee joint. And increase in the mobility of the knee joint. Here I will tell you some simple exercises which you can perform easily at home. There is no need to take help from anyone.

5 knee strengthening exercises|knee pain relief exercises| knee strengthening exercises at home|Exercises to strengthen knee ligaments|physiotherapy exercise for knee pain :

1.Knee Isometric exercise:

Lie down on a plain surface. Put a hard pillow of medium size just behind the knee. Press the pillow downward and hold for 5 seconds then slowly release the pressure. 10 repetitions for both legs. Repeat this 2 times a day. This exercise strengthens the muscles of the front of the thigh.

2. Heal drag exercise.

Lie down on a plain surface in the supine position ( chest facing to the roof ). Straight both legs. Fold your both legs alternate( one by one ) . heals should be in touch with the surface. Fold your legs by dragging your heels and try to touch your buttocks with heal. Then slowly straighten the legs. 10 repetitions for both legs. Repeat this 2 times a day. This exercise will strengthen the muscles of the back of the thigh.

3. Straight leg raise in supine position:

Lie down on the plain surface. both legs are straight. The hand should be relaxed with the surface. lift your both legs alternate( one by one ) up to 45 degrees. Hold for 5 seconds and then slowly down the leg and then repeat the same procedure with the other leg.10 repetitions for both legs. Repeat this 2 times a day. this exercise will strengthen the muscles of the anterior compartment of the thigh. which helps to lock the knee when you walk.

4. Leg abduction and adduction:

Lie down on the plain surface. both legs are straight. The hand should be relaxed with the surface. Lift your leg slightly up and then take away from the body in the same plain slowly. Then come back to the same plain and relax. Repeat the same procedure with the other leg.10 repetitions for both legs. Repeat this 2 times a day. This strengthens the abductor group of muscle (adductor brevis, longus, and Magnus along with pectineus and gracilis)

5. Streight leg raise in sitting position:

Sit on a high object like a chair, table, bed, etc. Your legs should be hanging. Heal should not be in contact with the ground. Rest your hand on your thigh. straight your back. Lift one leg or both simultaneously and hold for 5 seconds. then slowly down the legs. Repeat the same procedure with the other leg. with 10 repetitions for both legs. Repeat this 2 times a day. This exercise strengthens the front of the thigh.

6. Knee to chest:

Lie down on a plain surface. Hold one leg with your hand and pull towards the chest. you will feel a stretch on you back of the thigh. Hold for 5 seconds then slowly straighten the leg. Repeat the same procedure with the other leg. with 10 repetitions for both legs. Repeat this 2 times a day. This exercise will strengthen your back or the thigh

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