Exercises for managing knee pain

Knees are essential to almost anything that needs to be done in day-to-day life, like standing, kneeling, or lifting something.

Therefore, it becomes necessary to make sure that proper care is being given to this joint, which, as it happens, is quite prone to problems and injury.

Exercising a knee that's injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.

Before you start an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you.

If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps. Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

Sit up in a chair with feet flat on the ground, hip-width apart. Look straight and extend one leg as high as possible while still completely seated on the chair. Hold the position for a few seconds then lower your leg back to the starting position. Repeat the same with both legs.

Place your head, shoulder, back, and hips flat against a wall. Step your feet about 20 inches away from the wall while still keeping back and shoulders against it. Keep the feet hip-width apart and slowly slide down the wall till the body is just above a normal sitting position. Hold the position for a few seconds and slide back up. Repeat the process.

This is one of the most common exercises to stretch hamstrings and improve flexibility. Stand with your feet close together. Slowly bend over at the hips and stretch the arms downward. Touch the tip of the finger to the tip of the toes, and hold for as long as you can.If you are unable to touch the toes, stretch as far as possible without experiencing pain.