Here are six simple moves you can do anywhere to relieve knee pain

Here are six simple moves you can do anywhere to relieve knee pain


A feeling of weakness in your knees is a good thing to feel when you’re on your most recent Tinder date. The feeling of joint pain can be quite a different experience and it’s not quite as exciting.

What causes knee pain?

Knees are among the most commonly affected areas for discomfort, and so do the neck, legs and back, as per James Rippe, MD, doctor of cardiology and joint pain specialist.

The knee pain can be caused by a range of reasons, such as short-term injuries that result from twisting your knee incorrectly when you exercise. It may be a sign of the joint cartilage wear off over time due to the high-impact sports such as exercising on cement.

Factors such as inactivity or being overweight Poor posture, poorly treated injuries and inadequate nutrition can all cause knee discomfort, Rippe says.

If your pain interferes with your everyday activities, you’re all on your own. One in four Americans are suffering from extreme joint pain due to arthritis according to the CDC. A study from 2013 also revealed an increase of 162 percent in knee replacements during the past 20 years.Trusted Source Fortunately that by taking good care of your knees all through your life, beginning at the age of twenties and strengthening them, you will be able to strengthen them and be able to avoid years of everyday discomfort and pain.

What can you do

If you are suffering from knee discomfort, Rippe recommends low-impact activities such as walking in brisk pace, swimming, or cycling. It is also possible to take supplements that supply glucosamine as well as Chondroitin to help strengthen and lubricate your knee joints.

On the other hand, too much activity could be a strain on joints. If you’re among those who are unable to stop their fitness habit or long-distance runs There are a few easy exercises and stretching techniques you can attempt to ease the pain.

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A quick anatomy lesson

Because multiple muscles cross the knee joint such as your hip, the calf quadriceps muscles, hamstrings, and soleus, and all work together to stretch, flex and support your knees, the precise reason for pain isn’t always evident. “This implies that you should think about stretching all of the tissues around your knees” advises Lauren Williams who is a certified personal trainer as well as the owner of Chisel Club. In this video, Williams gives six most effective (and most simple) exercises which target all of those muscles. Do these stretches at the end of each exercise to ensure that your knees are fit now and into the future.


1. Wall stretch for the calf

Calf muscles often get neglected during our stretching efforts. But, for people who run, engage in intense workouts or spend long periods of hours on the ground, calves stretch are vital, Williams says.

The calves may become extremely tight due to impact and require to be stretched in order to ease any discomfort that may cause pain. Choose a wall to lean against. When you are facing the wall, flex your right foot, and then place your heel so that the floor faces the wall. Your toes should be lifted and your heel should remain resting on the floor. Keep your foot on the ground while keeping your legs as straight as it is and lean towards your front foot, keeping the stretch at its most deep point. You should lean for five minutes at a time before releasing. Then work to increase the length. Repeat the stretch on the left side of your leg. Try to do 10-15 repetitions for each legor more If you’re experiencing tightness.

2. Calf smash and lacrosse ball

This exercise lets you exercise tension in your calf and Hamstrings, Williams says.

Place your feet on the floor and bring your right foot towards your butt, so that the knee bends. Put the lacrosse ball (or an exercise ball or yoga/massage ball) under your right knee, putting it between your hamstring and your calf.

Create a “compression Force” by pulling the shin towards you, then rotating your foot with alternate circular motions to help create an opening in the knee joint. Keep doing this until you notice tightness being eased. Then change legs.

3. Half-kneel hips and quad stretch

This stretch will not only feel amazing, but it also serves as double duty for your quad and hip muscles, Williams explains. You can kneel on one knee while keeping your other foot on the floor directly in the front. Create a 90-degree angle by using both legs. Lean forward towards your front foot, extending your hips front towards downwards. Then, grab your foot of the back leg, and then pull it towards your butt for a powerful hip stretch and hamstring stretch along the side of your leg up to your knee. In the stretch and then out for 10 repetitions or more, depending on your degree of tightness.

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4. Quad foam roller stretch

It is essential to stretch your quads because our quads become shorter in response to the constant sitting we do each day. They’re constantly under tension. In order to get this massive muscle group to function optimally, Williams suggests using a foam roller.

Lie facedown. Place a foam roller under your right leg, right under your quad. You should place the bulk of your body weight on your leg and roll at a slow pace. Instead of just rolling your leg upwards and downwards, you should roll your leg side to side as well, focusing your attention on the areas that are tighter in your muscles. Switch legs. Continue to roll until this sensation is no longer uncomfortable. If it’s not possible (as it could be for certain runners) try it for at most 5 minutes.

5. Wall hamstring stretch

The hamstring muscles can influence your knee more than you think. This may be the reason for discomfort or pain. Lay face-up, with your left foot laid flat on the ground, feet flexed. Use your right leg to place it straight on a table or wall or even the aid of a band of resistance.

This stretch should be radiating across the side of your leg, starting in your knee. When you have found the deepest point of the stretch, you can alternate with five seconds of repetitions, stretching and relaxing your right foot. If you’re more flexible hold your right ankle, pulling it towards you. Try to do 15 to 20 rounds of five-second holds. Keep going in case you feel tight. Repeat the exercise with the left foot. Therefore if the condition is serious you must contact the best orthopedic doctor in Mumbai for instant treatment and solutions of knee pain.

6. Straight-leg raise

Simple strengthening exercises, such as leg raises put very little or no strain on your knee. They can also help strengthen and activate your quadriceps muscles. Lay face-up, with your knee bent, and the other lying on the floor to the side. Straight leg lifts about 1 foot and then rotates it inward (so your toes face the diagonal instead of straight towards your ceiling). Do three sets of 10 to 15 research, switching legs. As you gain strength increase the weight of your ankles up to 10 pounds.