The knees are the most vulnerable parts as a result of the support they give to the whole body. When injured, they affect your ability to move, walk, run and many other everyday activities.
However, certain exercises can relieve knee pain such as step-ups, wall-slides, bent-legs raises, hamstring curls, straight-leg lifts, etc. These simple activities can be performed without any gym equipment and will provide a knee-pain relief.
1. Steps -Ups
This exercise involves an act of stepping upward, on a bench, stairs or a solid coffee table. First place the foot on it, about two feet high, straighten your knees and then step down. Keep up a steady pace.
2. Wall Slide
Stand tall with your back flat to a wall. Bend your knees, slide down the wall and then straight up. Put your arms overhead and move them slowly for balance. The feet and legs should be parallel while the knees should not go out over the toes. Do this exercise 5-10 times.
3. Bent-Leg Raises
Sit in a chair and lift one leg in the air. Make sure you keep it straight without locking the knee. Keep this position for one minute. Then bend your knee about halfway to the floor. Hold in this position for half a minute and then return in the starting position. Do 4 repetitions on each leg.
4. Hamstring Curls
Hold and face onto the back of a chair. Lift your left foot and bring it toward your back, but do not go more than a 90-degree angle. Hold in this position for 5 seconds then lower the leg and switch the sides. Make sure your knees are close together.
5. Straight-leg lifts
Lie on your back with one knee bent while the other one is straight on the floor. Tighten your thigh muscles and raise your straight leg off the floor. Keep in this position for 5 seconds and then lower the leg slowly and repeat on the other side.