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Knee pain is a common problem that can happen to people of all ages. This may be due to injury, arthritis, obesity or age-related problems. However, some home exercises can be extremely beneficial in reducing knee pain and increasing their strength. These exercises not only help in reducing pain but also strengthen the muscles and joints of the knees.
Today we are telling you about three such home exercises, which if done regularly can provide relief from knee pain.
1. Quadriceps Set
Quadriceps sets are a very simple and effective exercise to strengthen the knee muscles. To do this, lie down on your back and keep one leg straight. Now slowly lift the heel of that leg and hold the knee tight for 5 to 10 seconds. Then place the heels back on the ground. Repeat this process 10-15 times for each leg. This exercise strengthens the muscles that support the knees and reduces pain.
2. Hamstring Stretch
Hamstring stretch exercises increase the flexibility of the knees by stretching the muscles around them. To do this, sit on the floor and spread your legs straight in front. Now try to touch the toes with your hands and slowly bend forward. Remain in this position for 15-20 seconds and then come back. This exercise increases the flexibility of the knees and provides relief from pain.
3. Wall Sit
This exercise helps in strengthening the muscles of your thighs and knees. Stand against the wall and keep your back against the wall. Slowly bend your knees and come into a sitting position, as if you are sitting on a chair. Stay in this position for 10-15 seconds and then stand back up. Repeat this 5-10 times. This exercise reduces pressure on the knees and helps in reducing pain.
Doing these home exercises regularly can reduce knee pain and strengthen the muscles. If the pain is severe or persists for a long time, consult a doctor.