Top 6 Exercises For Knee Pain For Women

Knees are one pair of joints of the body which bear the maximum load. They bear the pressure, which is almost four times of the body weight, while ascending the stairs. Knees carry the weight of the body around every time there is physical movement of the body. The knees are the most vulnerable joint of the body as well as the chances of injury to the knee joints is the maximum. The female are more prone to developing the knee joint problems as they progress in age, because of the hormonal changes the female body goes under. Therefore it is very important for all people prone to this kind of problem to keep doing such exercises regularly which keep the knee joints healthy. One must always consult the doctor or physiotherapist before starting the exercises. The following stretching& muscle strengthening exercises are normally quite useful.

  1. Chair Knee Extension

While using one chair to sit and the other one to rest the leg on a slightly higher level, the leg should be pressed downward using the leg muscles. It should be held in this position for 5-10 seconds and then the pressure should be released. The exercise should be repeated 5 times for both the legs.

  1. Heel Slide Knee Extension

While lying on the back, one leg should be bent and the heel resting on floor. Then the heel should be slide away from the body till the time the leg is straight. Hold the position for around 10 seconds and then bend the leg again. Repeat with both legs 5 times.

  1. Knee Flexion

Sit on a chair and keep a long towel under the foot and hold both ends of the towel in the hands. Gently pull the towel upwards with both hands so that the foot gets raised by 4-5 inches from the floor. Hold for 10 seconds and release slowly. Repeat exercise 5 times with each leg.

  1. Stationary Cycling

Cycling is one of the best exercises for knee pain to strengthen the bones and toning up of muscles. It is very important to ensure the right positioning of legs while cycling. The bend in the knee should not be more than 15 degrees at the bottom of the pedal stroke. It is ideal to start with 10 minutes and gradually increases the time.

  1. Wall Slide

Lean against a wall with back straight and bend the knee by 30 degrees. Slide down slowly   and re-bend again. Maintain your balance by holding the wall with the hands. Slide both the feet alternately against the wall smoothly and slowly.

  1. Straight Leg Raises

While sitting on a chair with a straight back, keep the feet on the other chair. Raise one foot in the air and try to hold it for as long as possible and then bring the foot back on the chair in the resting position. Repeat the exercise with the other leg. Slowly try to increase the time of holding the leg in the air.