Are you dealing with soreness or stiffness in your knees? The knee pain can become unbearable when overlooked. Find out some exercise to ease your problem.
For years you have been doing so much with your knees. Running, stooping, kneeling and so on. It is the overuse of the joints and muscles which can lead to knee stiffness. Along this, with each passing year your knees start growing old. And not to forget there are several medical conditions like arthritis and many other which could be the cause of a stiff knee. Hence, if you are experiencing achy, creaky, or weak knee, it is first important to discover the real cause of knee pain.
Generally, it is advised to maintain a healthy diet plan and follow some exercise schedule to keep stiffness at bay. Besides it is also recommended to add up some herbal solutions to keep your joints young and healthy. You can consider Jod Rakshak for this purpose. Being a full-proof and ayurvedic solution to aching joints, it simply helps you keep your knees free from pain and stiffness. Meanwhile, there are some exercises to incorporate in your routine, which will be of great use in preventing both stiffness and injury.
Have a sneak peek at 5 such exercises you can do at home easily:
Straight Leg Lift
Lay down on a mat and with your right leg straight, start bending your left leg keeping the foot flat on the floor. Now slowly start lifting your right leg about a foot off the floor, keeping the thigh muscles tight. You need to hold the position for three to five seconds, and then slowly lower your leg to the floor. Then repeat the lift with keeping left leg straight and this time your right leg will bent.
Simply stand and hold onto the back of a chair. Now start lifting your one foot while grab your ankle to bring the heel toward your buttocks. You have to retain your body in the same position for 30 seconds. During this you will feel the pull in your quadriceps muscle. Just keep your knees together and when you feel a ‘pull’ in your thigh, stop it slowly. Afterwards repeat the same with your other leg.
With your back against the wall you need to spread your feet. Make it about a shoulder-width apart to perform this exercise. Now bend your knees in a way to lower your body, meanwhile keeping your back against the wall. Remember, you don’t need to bend it more than a 30-degree angle. Count for 10 and then raise yourself to starting position.
Caution: If your knee pains doing this, stop doing it.
You have to sit with your back straight and tall. Slowly relax your feet keeping your legs straight. With your hands palms down on the floor start sliding them toward your ankles slowly. Keep yourself in the same position for around 30 seconds and you will feel the pull in your hamstring muscles, behind your knees, and at the back of your thighs. You need to avoid locking your knees.
For this exercise you need to visit a pool. Actually, it takes an advantage of the buoyancy of water, and significantly relieves stress from your joints. All you need to do is hold onto the side of the pool, leaving your legs to float. Now slowly and gently kick your legs. This will lead to stretch in your hamstrings and quadriceps. Removing the added tension of gravity, this produces great results.
While these work some exercise to get rid of stiff joints, it is also recommended to add any low-impact activity, might be a brisk walk, to warm up your muscles. You can do it daily for five to 10 minutes initially, followed by the afore-stated exercises. In any case, the pain or stiffness exists for longer duration, do consult an expert.