5 Best Knee Exercises To Make Walking Less Painful, While walking is an activity that is beneficial to the body and is recommended by most physicians, some people don’t like walking. Many people who’re averse to walking suffer from chronic knee pain, a condition that causes an extra burden on the legs when you’re walking.
To avert any potential injury in the future, you must strengthen the muscles around your joints as well as the glutes, thighs, and hips. The muscles play an integral role in keeping the knee operative and functional.
Experts recommend the following exercises to keep your knees in good shape and ease the walking process. You need to perform them at least 4 days a week. In case they’re causing pain, you’re advised to stop performing the exercise.
Sit and Hold Squat: Knee Exercises
Sit on a chair or bench with a stability ball or pillow between your knees. Your feet should be kept flat and your arms raised in front of you, palms facing down.
Raise your hips, using your body weight, while squeezing the ball continuously. Your arms should remain straight. Stay in a squat position for half a minute.
Inner Turn around Leg Press: Knee Exercises
While standing, place a chair with its back to your right side. Lightly supporting yourself on the chair, start bending your left knee smoothly.
Rise and keep your left side in the direction of your chair’s backside. Holding lightly to the chair, start bending your left knee gently and gradually. Raise the leg up till you form a 45-degree-angle from your hip.
Then, tighten your abdominal muscles before turning your toes on the inside to the floor directly from the hip. Keeping the rotation going, bend your knee towards the chest. After you’re done, push your foot in front and hold your stretched leg. Do 20 repetitions before switching legs.
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Bridge Ball: Knee Exercises
Lying flat on your back, bend your knees, keeping your feet flat on the floor. Then, put a small squishy ball between your inner thighs.
Squeezing your abs as much as possible, start raising yourself with your hips. With your thighs, press the ball and start elevating them even higher roughly 30 times. Release your hips and ball and return to the original position.
Hamstring Roll Out with a Ball: Knee Exercises
Lying flat on your back, bend your knees and ensure your feet are flat on the ground. Place a small squishy ball under your one foot’s toes. Start rolling on the ball slowly until you have your leg fully stretched before rolling the ball back to the initial position. Do 5 repetitions and then switch legs.
Standing Quadriceps Extension: Knee Exercises
Face the back of a chair while standing straight. Use your left hand to balance yourself on the chair. Bending your right knee, hold it with your hand at the toes. Lift the knee to reach your behind and hold that posture for 30 seconds before switching legs.
