10 home Exercises for Knee pain / Knee osteoarthritis

 Exercises For Knee pain / Knee Osteoarthritis

Hamstring Stretch

• Lie on the floor in the outside corner of a structure or door frame.
• Elevate your left leg and place your left foot against the wall.
• Straighten your left leg slowly until you feel a stretch down the back of your left thigh.
• Hold for around 30 seconds.
• Repeat with different legs.

Calf Stretch

Keep one leg straight back with the heel flat on the floor while holding onto a chair. To feel a stretch in your leg, slowly bend your elbows, front knee, and hips forward. For 30 to 60 seconds, maintain this posture. Change the position of one leg, then repeat with the other.

Straight Leg Raise (SLR)

Lie on your back with your pelvis in a neutral position. Extend your legs freely on the ground, bending your non-injured leg to 90 degrees. Place your foot on the floor and flex your knee. Your straight leg muscles should be relaxed. Lift your leg six inches off the ground while slowly inhaling. Repeat three times more. Relax and repeat five times more. 

Quadriceps Sets

Your injured leg should be extended straight in front of you while you sit on the floor in front of me. Pressing your back knee all the way to the floor can help you to tighten the muscles on top of your thighs. Hold for around 6 seconds before letting go for roughly 10 seconds. Try putting a small, flat object between your knee and the floor if you get knee discomfort.

Pillow Squeeze

With your legs bent, lie on your back. Put a cushion in the space between your knees. Squeeze your knees together while pressing the pillow between them. Hold the position for 7 seconds and then release.

Heel Raises

Either take a chair or stand tall. As you stand up, lift your heels off the floor and plant both feet on their toes. Hold for three seconds, then gradually descend both heels to the floor. Perform two seven-repetition sets.

Side Leg Raises

To maintain equilibrium, stand, and grip the back of the chair. Put your weight on your left leg. Stand tall and extend the right leg out to the side, keeping the outer leg straight and the outer muscle strained. Hold for 5 seconds, then drop the leg.

Sit to Stand 

Sit in a chair with your back straight and your feet flat on the floor. Stand tall, gently and gracefully by using your leg muscles. Then lower yourself to sit. Check that your bent knees are not moving ahead of your toes. Experiment with your arms crossed or at your sides.

One Leg Balance 

Without holding on, stand behind your kitchen counter or a chair back and carefully lift one foot off the floor. The objective is to remain balanced for 20 seconds without touching the counter. Repeat this motion twice more, then swap sides.