10 Best Exercise for Knee Pain

 10 Best Exercise for Reduce your Knee Pain 

Knee pain is a common issue. In fact, according to the doctors, 18 million people see a doctor for knee pain each year and face this probelm for many years. 

In this article, we’ll walk you through some of the most effective exercises knee pain you can do to strengthen your knee and reduce knee pain.

Try to do these exercises at least four or five times a week to reduce your Knee Pain. 

1.Quadriceps stretch

1. Bend your knee your feet goes up to your glutes. 
2. Grab your ankles pull it toward to glutes. 
3. Hold it for 30 seconds. 
4. Change your leg after 2 or 3 minutes do this same to your right leg.

2.Leg extensions

1. Sit on a chair.
2. Extended your leg up as high possible you can.
3. Pause, and start it again with your another leg.
4. Do it 3 to 4 sets of 10 repetitions. 

3.Prone leg raises

1. For this exercise you need mat.
2. Lie on your stomach with your legs straight out behind. 
3. Pull your in upward direction.
4. Hold it for 5 seconds. 

4.Hamstring curl

1. Lift your one foot up, bend your knee, and raise up far as you can.
2. Hold for 5 to 10 seconds. 
3. Do this exercise 2 or 3 sets of repetitions of each leg.

5.Half squat

1. Slowly squat down about 10 inches. This is the halfway point to a full squat.
2. Pause for a few seconds, then stand up by pushing through your heels.
3. Do 2 to 3 sets of 10 repetitions.

6.Hamstring stretch

1. Lie down on floor.

1. Lift your leg up in upwards direction. 

1. Hold for 30 seconds. 

1. Change your leg do this same to another leg.

1. 2 times of each side.

7.Heel and calf stretch

1. Place your hand on the wall.
2. Bend your leg in move into front or back direction. 
3. Change your every time.
4. Do this exercise 3 times a week. 

8.PASSIVE KNEE EXTENSION

1. Sit on the floor and extend your knee.
2. Place a pillow under your ankle.
3. Allow your knee to reach full extension by relaxing your muscles.

9.PRONE LEG HANG

1. Lie on your stomach with a pillow under your affected knee.
2.   Allow your leg to hang freely. 
3. To assist in gaining full knee extension.
4.  weight may be placed over your heel.

10.Side leg raises

1. Raise your top leg as high as you comfortably can. You should feel this on the side of your hips.
2. Pause briefly at the top, then lower your leg.
3. Do 2 to 3 sets of 10 repetitions for each leg.

Thank you,