Joint pain is one of the main causes of disability in the U.S. and it affects one in five American. Along with leg, neck, and back pain, knee pain tops the list of problem areas. Chronic knee pain affects more than 100 million Americans, 15 to 20% of men, and about 20% of women.
Here are the factors that contribute to the development of knee pain:
- Physical inactivity
- Poor body posture
- Insufficient nourishment
- Obesity and extra body weight
To boost the function and state of the knees, you should start taking a proper care of them as early as your thirties. Regular exercise will strengthen the joints, and prevent and treat the pain and discomfort.
Despite knee pain, the pain in the feet and hips can also be debilitating and highly unpleasant.
Therefore, we compiled a list of effective exercises that will help you alleviate the pain and treat its cause:
Heel Pumper: sit on the bottom step of a set of stairs and put a tennis ball under the heels of the feet. Lean the forearms on the knees, and start pumping the heels up and down on the tennis balls. Repeat for two minutes.
Wall Push: Begin by facing the wall, with the hands on the wall, at a shoulder height. Place one foot in front of the other, about 30 cm from the wall. Then, with the back knee straight, bend the front knee towards the wall.
Start by standing with your back against the wall, and the feet shoulder-width apart. Start bending the knees, while keeping the back and pelvis against the wall, and hold thus for 10 seconds. Make a few repetitions.
Lying Lateral Leg Raises: Lie on your right side and stretch the right arm out for balance. Elevate the left leg as high up as you possibly can, and then bring it down to align it with the other leg.
Step-Ups: Place one foot on a step bench or the lowest step on a staircase and gradually bend the knee and lower the opposite foot on the floor. Next, touch the toe to the floor and raise it back up.
Hip Bridges: Lie flat on the back, and the feet should be flat on the ground, and the legs bent. Lift the hips up to align them with the knees and shoulders.