Unlike diet & hot oil massage, the role of exercise in maintaining healthy joints is often underestimated. However, few people know that even a slight drop in pressure can cause tissue around the joints to swell resulting in increased pain, which can be regularly treated with exercise tips to combat pain and pain this season. Read more about Simple Exercises To Relieve From Joint Pain
Why do they hurt? Being obese or overweight, lack of muscle flexibility or strength, previous injuries, loose cartilage, the inadequate diet that leads to weak bones and other problems like gout – there are several factors that can cause pain Knee or even lead to osteoarthritis, erodes the soft tissues of the knee joints.
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Simple Exercises To Relieve From Joint Pain
If you have not been told yet, you should know that exercise is probably the medication for sore knees. It also helps to counter all the above risk factors. According to Arthritis India, “Exercise is an important component of managing osteoarthritis of the knee. Exercise strengthens the hamstrings and thigh quadriceps muscles, decreases stiffness and increases flexibility and reach Of the knee movement.
The knee is very complex and at the same time very vulnerable because it makes a lot of different movements and also carries the heavy weight of the body. The knees tend to undergo “wear and tear” after an age of forty by use & age that makes it necessary to follow the active lifestyle in order to combat knee problems later in life. Starting your thirty’s can actually spare your years of discomfort and pain. We asked to coach and fitness expert Vinata Shetty to share five easy exercises that help eliminate knee pain and strengthen the knee muscles.
1. Squats
Most people tend to think that squats should be avoided if you have a knee problem. The truth is that this is a great exercise to determine the health of the knee! The squatting technique is important to reduce stress on the knees and train and recruit the right muscles to perform the movement.
Stand with your feet shoulder-width apart and have your toes turned upside down by 15 degrees. Push the hip back and down until the fold of the hip is under the knee. Make sure the weight is not on the toes, but rather on the heel of the foot. By pressing down with the heel and pushing the knee to return to the standing position.
2. Riding
If your knees ache, your best bet is to keep them warm and stretch them regularly. And this can be more effective than driving a stable bike to prevent knee pain as it improves the blood flow & further decreases joint stiffness
3. Knee Extensions
These help to get blood in your joints that flow and accelerate muscle development. While standing on one leg, lift the other so that the knee is in line or a little below the fold of the hip. Maintain a neutral spine extend the knee, hold it for 10 seconds and then bend. Do 10-12 repetitions, then repeat on another leg.
4. Planks:
Your heart can also affect your knee. A solid core can help transmit strength better and reduce stress or stress on the knee with daily functional movements. The boards also help develop the good posture that can compensate for knee pain due to muscle fatigue. The more your body is off-centered, the more your muscles must work to balance it. This strain your joints and ultimately puts pressure on your knees. Read more about foods for healthy joint
5. Knee Bends:
This exercise will help activate the gluteal muscles, which will help stabilize the knee. Stand on one leg, push your hip back, keep your chest lifted, lower your hip and slightly bend your knee. Hold for 10 seconds and repeat a few times.
The knees are a delicate and very crucial part of your body. We recommend that you consult your doctor or your medical supervisor before doing the above exercises a part of your daily routine.