Here are some top exercises for knee pain:
1. Straight leg raises
- Lie on your back with your legs extended.
- Raise one leg straight up until it is perpendicular to the floor.
- Hold for 10 seconds, then slowly lower the leg back down.
- Repeat with the other leg.
- Do 2-3 sets of 10 repetitions with each leg.
2. Hamstring stretches
- Sit on the floor with one leg extended in front of you and the other leg bent behind you.
- Reach towards your toes on the extended leg, keeping your back straight.
- Hold for 10 seconds, then slowly return to the starting position.
- Repeat with the other leg.
- Do 2-3 sets of 10 repetitions with each leg.
3. Quadriceps stretches
- Stand behind a chair with your hands on the back of the chair for support.
- Bend one leg behind you and grab your foot with your hand.
- Gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
- Hold for 10 seconds, then slowly return to the starting position.
- Repeat with the other leg.
- Do 2-3 sets of 10 repetitions with each leg.
4. Calf stretches
- Stand facing a wall with your hands on the wall at shoulder height.
- Step one leg back and keep your heel on the ground.
- Lean forward until you feel a stretch in the calf of your back leg.
- Hold for 10 seconds, then slowly return to the starting position.
- Repeat with the other leg.
- Do 2-3 sets of 10 repetitions with each leg.
5. Wall sits
- Stand against a wall with your feet shoulder-width apart.
- Slowly slide down the wall until your thighs are parallel to the ground.
- Hold for 30-60 seconds, then slowly slide back up the wall to the starting position.
- Do 2-3 sets of 30-60 seconds.
6. Mini squats
- Stand with your feet shoulder-width apart.
- Bend your knees as if you were sitting in a chair, but only go down a few inches.
- Hold for a few seconds, then return to the starting position.
- Do 2-3 sets of 10-15 repetitions.
7. Single-leg squats
- Stand on one leg with your other leg raised behind you.
- Bend your standing knee and lower your body down until your thigh is parallel to the ground.
- Hold for a few seconds, then return to the starting position.
- Repeat with the other leg.
- Do 2-3 sets of 10-15 repetitions with each leg.
These exercises can help to strengthen the muscles around your knee and improve your range of motion. They can also help to reduce pain and inflammation. It is important to start slowly and gradually increase the intensity and duration of the exercises as you get stronger.
If you have any pain or discomfort, stop the exercise and consult with a doctor or physical therapist.