Along with exercise, weight management is also essential to reduce knee pain. Applying heat or ice packs to the knee can provide temporary relief when there is swelling. Including foods rich in omega-3 and calcium-rich milk and eggs in the diet is good for bone and joint health.
To reduce knee pain, you need to strengthen the muscles around the knee. Practice the following for 10-15 minutes every day:
Quadriceps Stretch:
Stand up straight. Hold one hand on a wall or chair.
Bend one leg back and hold the foot with your hand.
Hold this position for 30 seconds. This relaxes the thigh muscles and reduces pressure on the knee.
Knee Extension – Sitting:
Sit up straight in a chair.
Slowly raise one leg straight up (parallel to the floor).
Hold for 5 seconds and then slowly lower it.
Do 10 times on each leg. This strengthens the muscles around the knee.
Calf Raises:
Stand up straight. Slowly raise your heels and stand on your toes.
Hold for 2 seconds and then lower.
This will help increase blood flow to your legs and relieve muscle fatigue in your legs.
Straight Leg Raise:
Lie down on the floor. Keep one leg bent at the knee.
Slowly raise the other leg to 45 degrees without bending it.
Hold for 5 seconds and then lower it. This is great for strengthening your thigh muscles without causing knee pain.
Hamstring Curl:
Hold onto a chair.
Slowly bend one leg back and try to bring the heel closer to your buttock.
This will help increase knee flexibility.