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A lot of people will ask you to sit and rest for a long time. Do not do that! You should not exert your knee joint but light movements are a must. Walking and stretching will definitely help you out with the pain.
RICE, which stands for rest, ice, compression and elevation, helps a great deal with pain reduction.
Self-massage can help relieve the pain. You simply need to use your fingers and body weight for this. There are numerous massage techniques that can be found online. It is really helpful and you must try it.
There can be various reasons for knee pain. Some can be trivial while others might require attention. If the pain stays for long, you must consult an expert.
Once you are aware of these important pointers, you must look at some knee exercises that will help you get rid of the pain and increase your joint flexibility and mobility.
Exercise #1
Supine Hamstring Stretch
Instructions:
Step 1: Lie down on the floor and bend your knees such that your feet are flat on the floor.
Step 2: Extend one leg in front of you with your arms extended by your side.
Step 3: Slowly, pull your bent leg closer to your body, use your hands to support the thigh and extend your legs straight towards the ceiling by straightening your knee.
Step 4: Hold this stretch for about 30-40 seconds and lower them down. Repeat for the other leg. This makes up one rep.
Do 3-4 reps of this exercise.
Also, read 6 Productive Leg Exercises Leg Day Workout.
Next up: Quad Stretch
Exercise #2
Quad Stretch
Instructions:
Step 1: Lie on your tummy and extend your legs at the back. Keep your arms by your side. Your toes must be on the floor.
Step 2: Keep one leg on the floor and bend the other such that your heel is close to your butt.
Step 3: Hold the toes of your bent leg to give it the necessary support and pull it towards your glutes.
Step 4: Hold this position for 5 seconds, relax and repeat.
Do this exercise 5 times for each side.
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Next up: TFL Stretch
Exercise #3
TFL Stretch
Instructions:
Step 1: Stand straight with your feet hip-width apart.
Step 2: Push your left leg behind and rotate it internally such that the toes point towards the heel of the other leg.
Step 3: Slowly, raise your left arm up and twist your torso backwards such that you are facing the left side.
Step 4: Slowly, engage your glutes and bend towards your right. You will feel a little pull in your knee and thigh muscles.
Step 5: Hold this position for 10-15 seconds, relax and repeat.
Do this stretch about 5 times on each side.
Next up: Prone Leg Hangs
Exercise #4
Prone Leg Hangs
Instructions:
Step 1: Lie on the bed with your face towards it. Keep a pillow next to you.
Step 2: Slowly slip towards the edge of the bed such that your knees are on the corner and your calf and toes are hanging in the air. Place a pillow under your knee.
Step 3: Now you need to relax your legs and let them hang loosely.
Hold this position for 3-4 minutes. This exercise will increase the movement of your knee joint and help relieve the pain.
Next up: Calf Raises
Exercise #5
Calf Raises
Instructions:
Step 1: Face a wall and stand straight. Keep your palms on the wall and do not bend your knees.
Step 2: Slowly, push your body up while balancing your body on your toes. Do this without bending your knees. Keep your body straight and hold this position for 10 seconds.
Step 3: Lower down and repeat.
Do this exercise for a minute. In order to increase the effectiveness of this exercise, do it on the staircase such that you can lower your body further down.
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Next up: Seated Leg Raise
Exercise #6
Seated Leg Raise
Instructions:
Step 1: Sit with your back straight against the wall. Extend one leg in front of you and bend the other such that your foot is flat on the floor.
Step 2: Stretch and rotate the toes of your extended foot towards the wall, engage your calf, and raise your legs off the ground.
Step 3: Hold this position for 5 seconds and lower your leg to the ground.
Do this exercise 8-10 times on each side and keep your legs straight at all times.
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