Injury through sports, accidents, or for other reasons unknown can often lead to long-lasting knee-pain. Covering it up with pain medication isn’t always helpful. The root of the problem isn’t being dealt with. Instead, you are only providing temporary relief. As soon as the drugs wear off, the pain is going to come back. You can get some relief that lasts by completing various strengthening exercises without ever leaving your home. Start with these five, and you’ll be on the road to a more permanent recovery.
Wide Screen Wipers Knee Pain Exercises
It requires an exercise ball to complete this movement. Lay on your back and squeeze the ball in between your legs. Push your lower back towards the floor. Then, bring your legs up to a 90-degree angle off the floor. Lower your legs towards the right and keep your back pushed at the ground. Do so as far over as you can without your back lifting up off the floor. Then, switch and do the same thing on the other side. You should do three sets of ten of these exercises.
Inner Thigh Lifts for Knee Pain Relief
The inner thigh muscle is an area that often gets forgotten about. You can build strength in your knee by working this region. Start on your right side and put your head on your right arm. You can bend your left leg and put the foot on the ground behind your right leg if it’s better for your knee. Otherwise, put your left leg back and away from you. Engage the area of the right inner thigh while inhaling. Lift your leg by using those muscles. Lower down while exhaling. Do two to three sets on each side.
Relieve Knee Pain with Lateral Agility
Standing up with your knees slightly bent, put all your weight into your heels. Make a hop to the right side and land on one foot gently. Make certain that you are bending your knees so that the pressure is absorbed and doesn’t cause further knee pain. Control each movement and then hop in the same manner to the other side. You can choose to use a resistance cable belt with this exercise for an added challenge. Complete three sets of 15 reps.
Simple Knee Pain Relief Through Calf Raises
Face a wall in a standing position. Put yourself at an arm’s reach away. Raise and lower your heels moving up and down from standing flat to up on your tiptoes. You can do each foot individually if you want more of a challenge. You could also complete the exercise on stairs. Keep a slight bend in the knee for protection.
Stretch out in Figure-4 For Knee Pain
Get in a gentle stretch that moves the hips and glutes around at the end of your workout. It will have a natural effect on the strength of your knees. Just lay down on your back and put your feet on the ground. Put your left ankle over your right knee and put your hands in a clasp behind the right thigh. Carefully pull up the knee towards the chest. Do the same thing on the other side.
About Dr. Brent Wells
Dr. Brent Wells is a graduate of the University of Nevada where he earned his bachelor’s of science degree before moving on to complete his doctorate from Western States Chiropractic College. He founded Better Health Chiropractic & Physical Rehab in Alaska in 1998.
He became passionate about being a chiropractor after his own experiences with hurried, unprofessional healthcare providers. The goal for Dr. Wells is to treat his patients with care and compassion while providing them with a better quality of life through his professional treatment.
Dr. Wells is a member of the American Chiropractic Association and the American Academy of Spine Physicians. He continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain
injury trauma, and more.