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Knee pain is the most common problem occurs not only in the old-aged people, but also in a lot of youngsters. If we do not take the painful knee as a serious problem, then it can further change the way of walking, injure the knee internally and harm your spine. So, do not wait for these damages come on your way. So, what can we do about this? There are a few simple exercises that can help you maintain a strong and healthy knee. Of course, the ageing cannot be stopped, but may be slowed. So, by maintaining a good level of muscle strength you can match up with your activity level. Maintain the length of the muscles by following a routine that allows for stretching exercises. A few simple exercises will help you relief from joint pain and maintain fine muscular strength, also may help keep knee aches and pains at a far distance.
1Stretch quad half kneeling
Half kneels on left leg
Lean forward slowly and keep hips and back straight.
Repeat it with right leg now.
Repeat one set of four repetitions, twice a day.
2Stretch hip/knee
Lay down on the back and bent the knees.
Move left ankle over right knee.
Gently lift right knee up to the chest until a stretch is felt.
Repeat this with other leg.
Do 1 set of 4 repetitions twice a day.
3Stretch quad sidelying self
Lie on one side, involved the leg up.
Reach back and grasp ankle.
Relax leg and gently put ankle towards buttocks.
Hold exercise for 20 seconds.
Perform 1 set of 4 repetitions twice a day.
4Stretch hamstring uni long sitting
Sit on the firm surface with one leg out in front.
Slowly lean forward and trying to touch the toes.
Hold it for 10 seconds.
Perform this twice a day with 1 set of 4 repetitions.
5Resist knee ext (SAQ)
Place weight on ankle of one involved leg.
Position knee over the pillow and bend it to about 30 degree.
Straight knee fully.
Return to start position and repeat it on the other side.
Perform one repetition every 4 seconds.
6Resist knee ext (LAQ)
Place weight on ankle of involved leg.
Sit with knee bent at 90 degrees.
Fully straighten knee.
Return to start position and repeat.
Make sure that rest one minute between sets.
Perform one repetition every 4 seconds.
7AROM hip flx (SLR) supine knee bent
Lie on back with uninvolved knee bent
Raise straight leg to thigh level of bent leg
Return to starting position
Perform 3 sets of repetition ones a day.
Rest 1 minute between sets.
8AROM hip ext prone straight leg
Lie straight down, knee straight on involved leg.
Lift involved leg upward.
Return to starting position.
Perform three sets of 20 repetition once a day.
9AROM hip abd uni sidelying
Lie on uninvolved side, with lower knee bent for stability.
Keep knee straight on involved leg, lifting leg upward.
Return to start position and repeat.
Make sure that do not roll trunk forward or backward.
Perform 3 sets of 20 repetition once a day.
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By: Shaveta Kandhari
