Exercises to reduce knee pain

• April 19, 2024

Knee pain results from various causes, from a injury muscle, even problems of osteoporosis , obesity, and calcium deficiency. The most frequent cause of pain is the wear of the cartilage that covers the joint surfaces that make up the knee.

This type of pain predominates in women and occurs more frequently at an older age, but is not exclusive to them.

The exercise It is one of the most effective ways to reduce pain, as well as to give the knee greater strength and flexibility. If presented, a good routine helps strengthen the muscles front of the thigh, so that they can withstand the pressure.

Therefore, in GetQoralHealth we present you some exercises simple ones that will help you to relieve pain:

1. Lie down on your bed and raise your legs, making sure they are completely straight and your knees do not curve. Repeat this exercise a couple of times and your quadriceps will be strengthened enough. East exercise It is very useful also when you have hurt your knee (very common when playing sports).

2. Once you have mastered the previous exercise , now try the same with weight. This does not mean you should use weights. You can take advantage of an everyday item, such as a bag or leggings. East exercise Strengthens your joints and is useful when you have knee pain.

3. Short-bow leg extensions: Sit or lie on the floor, place a rolled towel under one of your muscles as a support Keep the other leg straight and raise the foot of that leg about 20 cm from the ground, for 5 seconds. Lower your foot slowly by flexing the knee. Do 10 repetitions with each side.

Knee pain is quite common, and depending on the type and severity of the damage you suffer, it can be minor or it can cause severe discomfort and even disability. For this reason, it is important that you consult a specialist or physiotherapist, so that he orients and treats you in an appropriate manner. Watch your health!