Surprisingly to many people, exercising is one of the best ways to release pain and stiffness on the knee. The reason why exercises are good for the knee is because it improves your flexibility and strengthens the muscles around the knees. However, you have to determine which exercises are appropriate for you, we advise you to go to your doctor before performing any exercise.
Any good exercise routine will include aerobic activities as walking, biking or swimming. Furthermore, it is important to strength muscles and to increase flexibility. Below we describe some of the most helpful exercises for gaining strength and flexibility.
Quadriceps stretch: When standing, bend one leg behind you and grab it above the ankle with your hand the opposite side. Tighten your tummy and hold the stretch for a moment and slowly release your leg. If you have problems stabilizing yourself, place one hand on something around you for support. Finally, do the same with your other leg.
Hamstring stretch: While sited on the floor, stretched out your left to your front. Then bend one knee while placing the bottom of the foot against the inside of the other leg. After that bend your body towards your extended knee and reach the ankle of this leg. Go slowly and comfortable as far as possible. Finally, do the same with your other leg.
Chair squat: Stand with your legs apart about the same level of shoulder width and feet facing forward. Squat down as you were going to sit down on a chair. Hold the position for more than 10 seconds and make sure your feet are facing forward and your knees are over ankles.
Forward bend: Stand firm while having your feet a couple inches apart. Slowly bend forward your body and try to reach your feet with your hands, then slowly come back up.
Quadriceps lift: While staying sit up on a chair with both feet on the floor. Tight your abs and extend one leg in front of you with your toes pointing upward. Slightly raise you thigh off the chair, then lower it and repeat. After this switch to the other leg and repeat.
Calf raise: Support yourself by placing your hands on a table and stand on your right leg while wrapping your left foot around your right ankle. Start rising up and down several time, remember to tight your abs and buttocks while doing this movement. Then switch to the other leg and repeat.
Knee curl: While standing and holding on a chair, lift your right leg straight out behind you. Then by bending your knee bring your heel towards your buttocks as far as you can without moving your hips and keeping your support leg slightly bent. Hold on this position for a couple of seconds and then lower to the floor. Repeat this up to 15 times. After this, switch legs and repeat the movement.
Side leg raise: While standing with your hands on the back of a chair and having your feet slightly apart, slowly raise your right leg to the outside. While doing this keep your left leg slightly bent and keep your back straight. Repeat this up to 15 times and then switch legs to do this with your other leg.