Top 5 Exercises For Knee...



Exercises can help in managing knee pain. Strengthening exercises can improve the support and stability of the knee joint, while stretching exercises can increase flexibility and mobility. Low-impact exercises like swimming, cycling, and walking can also be beneficial for people with knee pain as they put less stress on the knee joint.

1.Soleus Stretch (bilateral)

Stand on a step with your heels hanging over the edge.
Bend your knees a little, and sink your heels down.
You will feel this stretch around the tendon at the back of your heel.
Hold this position, relax and repeat.

2.Quadriceps Stretch

Start position is lying on the floor with the upper trunk and body weight resting on one elbow. 
The shoulder, head and elbow should be in a direct line with the lower hip in contact with the floor.
Using the free hand, pull the upper leg and thigh to the rear without straining the knee joint. Keep the abdominals tight to prevent the trunk from arching and keep the upper thigh parallel to the floor through the stretch.
Hold for 15 seconds then change sides.

3.Hamstring Stretch

Lie on your back with your feet facing a wall.
Place your legs on the wall.
Move your body towards the wall, using your arms to assist.
Try and straighten your legs up the wall.
When you feel a stretch down the back of your legs, hold this position.
It may become easier, so move yourself further into the wall.

4.Squat, Shallow

Stand up straight facing a table or work top.
Place your feet just wider than hip width.
Keeping your gaze directly ahead, bend your knees, pushing your hips back behind you.
Hold this position, then push through the balls of your feet, tightening your buttock muscles, to return to the standing position.
Do not allow your body to lean forwards.

5.Heel Raises

Stand with both legs straight and at hip-width apart.
Rise up onto your toes, keeping your legs straight, and control the movement back down to the start position.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a knee pain , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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