5 EXERCISES FOR KNEE PAIN RELIEF | ಮಂಡಿ ನೋವಿಗೆ ಈ 5 ವ್ಯಾಯಾಮಗಳು ಕೆಲಸ ಮಾಡಿಯೇ ಮಾಡುತ್ತವೆ

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5 EXERCISES FOR KNEE PAIN RELIEF | ಮಂಡಿ ನೋವಿಗೆ ಈ 5 ವ್ಯಾಯಾಮಗಳು ಕೆಲಸ ಮಾಡಿಯೇ ಮಾಡುತ್ತವೆ

Knee pain refers to discomfort or soreness experienced in or around the knee joint. It can range from mild to severe and may be caused by various factors such as overuse, injury, arthritis, or underlying medical conditions.

Static Quadriceps Strengthening:
Static quadriceps strengthening exercises involve contracting the quadriceps muscles without moving the knee joint. Examples include quad sets, where you tighten the thigh muscles and hold for a few seconds before releasing. This type of exercise helps improve muscle tone and stability around the knee joint.

Dynamic Quadriceps Strengthening:
Dynamic quadriceps strengthening exercises involve movement of the knee joint while actively engaging the quadriceps muscles. Examples include leg presses, squats, and lunges. These exercises help improve muscle strength, endurance, and functional stability of the knee joint.

Straight Leg Raise:
Straight leg raises target the quadriceps and hip flexor muscles. Lie on your back with one leg straight and the other bent. Lift the straight leg off the ground to hip level and hold for a few seconds before lowering it back down. This exercise helps improve quadriceps strength and knee stability.

Pillow Squeeze:
The pillow squeeze exercise involves placing a pillow between your knees while lying down and squeezing it gently with both knees. Hold the squeeze for a few seconds before releasing. This exercise targets the inner thigh muscles (adductors) and helps improve hip and knee alignment and stability.

Hip Abductor and Extensor Strengthening:
Hip abductor and extensor strengthening exercises focus on the muscles that stabilize the hip joint and indirectly support knee function. Examples include side-lying leg lifts for hip abduction and bridges for hip extension. Strengthening these muscles helps improve overall lower limb alignment, stability, and functional movement patterns, which can alleviate knee pain.

These exercises should be performed under the guidance of a healthcare professional or physical therapist, especially if you are experiencing persistent or severe knee pain, to ensure proper technique and progression based on individual needs and capabilities. Consistent and appropriate exercise can play a key role in managing knee pain and improving overall lower limb strength and function.