Many people are looking for exercises to reduce knee pain as it has become common, especially in old age.
However, knee pain can also occur because of many other factors such as an injury, surgery, and more.
And we can understand how painful and frustrating knee pain can become.
So, working on your knee joints is essential to reduce knee pain ASAP.
Therefore, this blog will share the best knee pain exercises you can perform at home.
Note– If you are suffering from severe knee pain, you must consult the best knee doctor Patna.
Now, let’s get to our primary topic.
Exercises to Reduce Knee Pain at Home
There are several exercises to reduce knee pain at home that you can perform easily.
Moreover, every exercise has different benefits as it works on different parts of your legs.
In other words, every exercise works on different muscle group like the hamstring, calf, and more, that supports your knees.
And by making these muscle groups strong, you can support your knees and reduce pain.
So, let’s see the exercises to reduce knee pain that you can perform at home.
Walking Around Your Home
Walking around your home can help you reduce your knee pain.
According to research, walking can also be beneficial in reducing the stiffness of your knee.
Moreover, walking improves the flow of blood, which can also boost the healing process.
However, many people think that walking can increase their knee problems, especially knee pain.
But it is not correct. In contrast, too much resting can be more harmful to your knees as it increases their stiffness.
Therefore, many professionals suggest walking for at least 15-20 minutes a day.
Hamstring Curls with Support
Hamstrings are the muscle groups that are located in the back of your thigh.
These muscle groups support your knees while doing regular activities.
So, to do hamstring curls properly, you need to steady your upper body.
However, if you are not able to do it properly, you can use some support from a wall or a chair, depending on your comfort.
After that, make your body steady, move your heels to your butt, and hold for 10-15 seconds.
Now take your heels to the ground again and repeat it 15-20 times with each leg.
The best orthopedic doctor Patna suggests doing it for at least three days a week.
Step-Ups on Stairs
While suffering from knee pain, step-ups seem to be a difficult and painful task.
However, step-ups are one of the best exercises to reduce knee pain at home.
Moreover, step-ups are also beneficial in reducing stiffness and proper blood circulation.
In addition, it also helps your knee joints regain their strength and reduce pain.
So, if you are just starting with step-ups, do it on your stairs with support.
Note– Don’t overdo it as it may cause you more knee pain.
Many professionals suggest to climb for 10-15 stairs once, in the starting. After that, you can increase according to your capacity.
Calf Raise with Support
Calf raises primarily focus on the back muscle of your lower leg, which is slightly connected with hamstring muscles.
It is a strengthening exercise for the knees that also help to reduce knee pain.
To perform this exercise properly, first, take support from a wall, chair, or anything.
Then, slowly raise your heels (as high as possible, but don’t put extra pressure) and take it down.
Note– Don’t overdo calf raise as it may cause muscle cramps in your calves.
So, to do it properly, the knee doctor Patna, suggests doing it 30-40 times a day in 3-4 sets.
Hence, these are some best exercises to reduce knee pain at home that you can perform easily.
Conclusion
Knee pain is very common and can occur due to several factors such as injury, surgery, lower bone density, and more.
But if you are suffering from severe pain, you must consult the best knee doctor in Patna.
However, if you suffer from slight knee pain, you can follow the exercises to reduce knee pain that we have mentioned above.
Those exercises are easy to perform, and you can do them in the comfort of your home.
But always remember not to overdo them as they may cause harm to your knee and muscles.