Knee Pain Relief Exercises At Home : 1 Best Way To Get Rid Of Knee Pain

Knee pain can be caused by an injury, a medical condition, or both.

Nowadays, our food and livings have changed, If talk about today and the last ten years, it’s a huge change. The people who cooked in the furnace, all have gas today, used different vegetables as foods, they have been advanced today.

We eat too much white rice or bread of wheat and, we eat more outdoor foods. The same condition in every house whether they are poor or rich. What’s the result? The health issues are being seen even at an early age.

Knee pain is being seen at an earlier age like 25,30,35. Ladies become very weak, giving birth to one child and they feel knee pain. They say the knee isn’t working well, they can’t stand it. Why does this happen? It’s because of the changes in our foods. We don’t get proper nutrition.

But today, I will tell you about exercises of the knee which you should do regularly. This will give you relief from knee pain, the younger generation also can do this and so the old people. Those who have got osteoarthritis can do this easily at home. And, you can get a huge relief from pain.

Let’s start, as I said, health issues are increasing due to our foods and living styles. You must be changed, change your foods. Don’t eat much wheat. Use other corns in your foods. Avoid outdoor foods, eat natural fruits and vegetables much more. Thus, that health issues which have come at a young age will be gone or become less.

Let’s seeknee pain

Regular Exercises For Knee Pain:


Spread your legs, move your feet forward and backward. This is warm-up, when you sit for doing exercise, this should be the first simple exercise, feet go forward and backward.

First Exercise:

Again, spread your legs, move your feet forward and backward. then, tighten your knee and hold for some seconds. Then, let the knee relax. Do this a minimum of 10 times. If you can’t spread the legs, use a towel under your legs or put your hands under your legs.

Second Exercise:

Put your hands under your knee and thigh. Straighten one leg, then again let it relax and put your legs on the ground. Again, make your knee straight. Relax after holding for a few seconds. Do the same again.

If you can’t do straight fully, no problem, do as much as you can. Hold for a while. Do 10 times with one leg. Repeat with another leg. This exercise helps to run the blood circulation in the knee properly.

Cartilage gets decreased, or alignment gets spoiled, both start healing when you do this exercise. Cartilage starts to be produced. 2nd thing is, the ligament becomes loose for several reasons like we keep standing for hours or sit bending the knee, the ligament gets loose because of that. This will improve by doing exercise. You will get help to tighten the ligament from this exercise.

Third Exercise:

Spread your legs, slowly, bring your leg close to you, with the handhold your feet. Slowly, straighten your legs fully. You may hold with both hands. If you have good flexibility, you may touch your head with your legs. No problem, if you can’t. Hold in this position.

When you can do properly with both legs, then catch the legs with the hand, lift and try to make them straight.

Fourth Exercise:

First, stand on the mat. Lift one leg at a 90° angle. Keep your hand on the waist. After holding for a while, touch one leg with another leg. Stay standing. Hold for a while and try to make balance. Slowly, lift the leg and put it down on the ground. Now, lift the other leg at a 90° angle.

Hold for a while as much as you can. It’s needed. Then, touch one leg with another one. Keep it balanced. Hold for a few seconds, then take the legs back. Do the same with another leg again. Inhale by the nose, exhale by mouth. Keep breathing deeply. Same with the other leg. Then back. As much as you can, do less at first, later slowly increase the time. But do this exercise for sure.

Fifth Exercise:

Sit on a mat, leg straight, hand behind your back, go up in the position. Inhale and exhale deeply. Hold for a minimum of 20 seconds.

Slowly get back. Again do this.

Do all the exercises for a minimum. But do each one 3 times, no matter if you do for less time.

Sixth Exercise:

In this one, bend your knee and sit crossed legs like this. Then, lift the leg with both hands, one hand on the knee and the other on the toe. Holding a moment, hold and then move your feet this way. Like you are making circles with the leg. Do a minimum of 10 rounds like this.

In this one, Bend your knee and sit crossed legs. Then, lift the leg with both hands, one hand on the knee and the other on the toe. Holding for a while, and then move your feet like you are making circles with the leg. Do a minimum of 10 rounds like this.

First in a direction, later opposite direction. Put hands on the knee the same way. Hold the knee but move the feet. Put the other leg on the floor, now lift the other one and do the same circles. Do less round first, like 5 or 10 but later increase the rounds and sets.

Seventh Exercise:

Make pair of your feet as we do with hands. Lift your hands. Lift hands inhaling, then your hand will be bending in a namaste position. Slowly, go down exhaling. But the fat people can’t go down due to a lack of flexibility.

No problem. Go as much as you can at the start. Slowly improve the posture. Like, try to go beyond every next day. Try with a brave heart, which means try to improve. Your flexibility will increase in 15 -20 days. These exercises are much effective for your knee, again this will increase your body flexibility.

These will decrease your tummy or weight if you do this regularly. In one month your tummy will lose, huge stretch comes on your hips and thighs if you do properly, and if you do for a long time, you will get a huge result.knee pain

So, how did you like this blog? I hope that this blog has proved beneficial for you. If you like this blog then don’t forget to like, comment, and share it.

If you are troubled by your obesity or have any disease like a kidney stone, thyroid, cervical, etc. To avoid these problems, you can also read the rest of my blogs on my website and if you want detailed information then you can visit my Youtube channel Health city.

Frequently Asked Questions

How do I know if my knee pain is serious?

  • Are unable to fully extend or flex your knee.
  • Knee swelling.
  • Unable to fully extend your knee.
  • Have redness, pain and swelling in your knee.

What is the most common cause of knee pain?

Knee pain can be caused by an injury, a medical condition, or both.

Is walking good for arthritis in the knee?

Yes, walking is good for arthritis in the knee. Walking is good for your joints and can help you lose weight, and that can help ease your osteoarthritis knee pain.

What exercises not to do with bad knees?

  • Running
  • Cycling
  • Squat
  • Jumping

Should I exercise with knee pain?

You should exercise to reduce knee pain, but one thing you have to keep in mind is that the exercise is prescribed by your Trainer or  Dietician. Doing any exercise by yourself can prove to be dangerous.

How do you get rid of knee pain fast?

  • Heat
  • Ice
  • Exercise
  • Rest

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