A regularity of physical fitness exercise helps and promotes common good to our health. Having at least 30 minutes of time consuming exercise can reduce the rate of your health being prone to some chronic disease in the future. It can also brighten up your mood, for your body clock and relaxation as well.
Aside from that, the main advantage of having an exercise can also be a remedy for some muscle and joint pains. Better to understand and learn more the benefits of exercise to our body. It may lead us to a much healthier lifestyle compared to our unhealthy way of living before.
Furthermore, we will engage this topic to a specific one. Knee pain is a common underlying injury being experienced by several people caused by an injury or arthritis. The treatments or remedies may vary depending on the condition. The underlying symptoms may include the swelling, pain on both sides of the knees and stiffness. You can start off with some basic remedies, but bare this in mind to consult your doctor when experiencing a severe knee pain. Below are some of the exercises that may help you to reduce a sudden knee pain.
10 Basic Exercises for a sudden Knee Pain
1. Straight Leg Raises:
This will help the front muscle of your thigh under the knee to avoid strains. To start this basic exercise, you need to lie your back onto the floor or any flat surface. Then bend your one knee in front, and rest it on the floor. Keep your one leg straight and raise it to the height of the other knee. You can repeat this between 10 to 15 minutes for two to three sets.
2. Hamstring Curls:
This gives the muscles along with your back thigh to give it a short break. Once again, you need to lie down straight, and then slowly bring your heels up towards your butt as you can. Hold onto that position. It is an easy exercise because you can do it while standing lifting one leg at a time. Do this between 5 to 10 minutes.
3. Prone Straight Leg Raises:
Aside from the basic ones being given, this exercise will also help you to reduce your knee pain. The first step you need to do is for you to lie down your stomach onto the flat surface. Lift up the other knee and hold it for about 3 to 5 seconds. Do the exercise vice versa. If it still hurts the way you do not want it to be, it is time for you to consult your doctor and seek for professional advice.
4. Wall Squats:
This exercise involves patience. You need to do this to test the strength of your knee muscle. You will need to rest both of your feet on the ground, then against the wall, stand and bend halfway through like sitting on an imaginary chair. Keep your back and pelvic aligned against the wall. Hold for about 3 to 5 seconds, do this for 3 sets.
5. Calf Raises:
Way too easier than the previous ones. You will need to stand along the back of a chair, holding it against you and slowly lift up your ankle hanging it off on the edge of the step. Do this for 10 to 15 minutes as needed for three sets.
6. Step Ups:
There is no equipment needed to do this. The first thing to do is to stand straight, find for something that you can use as an improvised tool for stepping up. You may opt to do this on a staircase. Bend your knees and slowly lower the opposite towards the floor. Touch the floor using your toe lightly, then vice versa. Repeat the exercise for 10 to 15 times.
7. Side Leg Raises:
You can do this basic exercise even when lying on your bed. Just simply lie on one side while the other leg is being lifted. For support, you may bend your bottom leg. And then, straighten up your top leg for 45 degrees and raise it. Do it for about 5 seconds. The repeat the steps for 10 to 15 times. This will trigger the blood circulation on your knee muscle to reduce the pain.
8. Leg Presses:
An exercise that will eventually reduce your knee pain. You can do this exercise on a regular gym exercise basis. Simply sit on a leg press machine, lean your back against the head and back support. Place both feet onto the foot plate. Adjust the lever of the seat back if necessary. Then slowly, push the plate using both feet until your legs are extended. Do this for like 10 to 15 reps for three consecutive sets. You may ask the gym instructor to help you on the weighs especially if it is your first time.
9. Knee friendly Cardio Exercise:
On a normal basis, you can do this exercise simply by having a 10 to 15 minutes walk or run, a basic swimming exercises or water aerobics. This will help the muscle between your knees to stretch and be able to work on its way. Giving back its natural function and retain the complexity of the muscle.
10. Basic Stretching:
Well for some reason having at least a simple stretching in the morning helps our muscles and bones regain its composure. This will actually help to warm up the rest of the areas of muscles where the blood did not circulate thoroughly that causes some minor pain. Make sure to stretch on how you may able to do it with extra care, not the painful stretching ones. You may seek advice to your therapist what would be the safest and recommended exercise therapy that will soothe and ease the pain between your knees. It is good to know what would be the possible causes of your knee pain, for you to give an appropriate remedy when you tell your therapist.