“My knee can tell you when it is going to rain by its pain”. Yes even such people exist. Knee pain is counted as second most drastic pain however lower back pain remains the first. Our feet, lower legs, thighs, hips, lower back all parts are the running kinetic chain of your body, Knees are their link. Any repercussion in knees can be felt all the way in the kinetic chain. In order to keep your body working in a proper manner; you need to take a great care of your knees.
How to Get Rid of Knee Pain via Exercise?
Exercising is itself a big task if you have bad knees. Running and most of the counter-productive exercises can be harmful for your knees. It can cause more wear and tear on the cartilage within the knee joint. It can pound on your knees and hence you should avoid it at any cost.
Regular exercises, as per the guidelines of your physician can help to strengthen the muscles of your knee joints. Strengthening of knee muscles can help to reduce pain to a greater extent. Also, focus on exercises that strengthen your thigh muscles so that they can reduce strain of your knees and provide greater shock absorption to your knees.
Here are a few exercises that provide enough strength to your knees:
Mini or partial squats with the help of a chair can be very useful. Hold on the back of a chair, move your knees apart at the width of two shoulders and point them forward. Bend and pose as you up on the chair and then stand up. Repeat it for 10-12 times.
Standing hamstrings curls
Hold on the chair or some subtle surface. Bend your knees as far as possible without moving your hips. Bring your heel up towards your buttocks. Repeat the exercise 10-12 times with each leg.
Hip flexors and a good balance exercise
Stand on your own holding a chair or any stationary object. Bring your knee to the most comfortable height. Remain in this position for a few seconds and release. Take alternating steps and repeat the process 10-12 times.
Heel Raises (specialized work out for calf muscles)
Stand straight holding on to a chair or ant stable surface. Rise up on your toes lifting heels from the ground and lower it back slowly. Repeat it 10-12 times.
Lay down on the floor with a pillow under your knees. Sit with legs out in front of you and keep your knees straight. Relax and repeat it 10 times.
Another possible thing you can do to strengthen your knees is use a rowing machine.
Rowing machine offers excellent cardiovascular workout which provide resistance for upper and lower body. Bending your knees as you row help to strengthen your knee joints and build strong muscles around your knees. The waterRower Classic rowing machine is the best rowing machine available in the market. This high-quality, durable and effective piece of art takes you to the top fitness level with ease and low-impact. The machine is water resistant and air resistant and one can use it in any environment.