Table of contents:
- 5 simple movements to help with sore knees
- 1. Prone Straight Leg Raises
- 2. Calf raises
- 3. Wall squats
- 4. Step up
- 5. Side Leg Raises
If your knee hurts, can you still exercise? Do you also need exercise? Well, this is a question that often arises when the knee hurts. Of course, you need to do some safe exercise to help your sore knee heal faster. Don't worry, the movements below can help you deal with your knee pain.
5 simple movements to help with sore knees
Even if your knee hurts don't be afraid to move it. Keeping exercising actually makes your knees stronger and more flexible. This is the best way to keep the knee healthy and to prevent injury that may occur next
Strengthening the muscles around the bones will reduce stress on your knee joint. The strong muscles in the front of the thigh, and the back of the thigh help the knee joint to put less pressure on it making it more possible to relieve knee pain.
Then, what sports movements are safe for an injured knee?
1. Prone Straight Leg Raises
Source: WebMD
If your knee hurts, try this movement on a flat area. Sleep on your stomach on the floor or mattress. Tighten the muscles in the hamstring, buttocks, then get ready to lift your legs as shown above. Hold for 3-5 seconds while your feet are up.
Do 10-15 lifts for each leg. If while doing this movement your back becomes painful, it's best to lower your legs.
2. Calf raises
Source; Pop Sugar
To perform this movement, preferably near a sofa or chair. Stand with your back to a chair or sofa to support your body in case of a fall.
Slowly raise your heels as high as possible, holding this movement for 10-15 seconds. Then just lower your heels back to the floor.
When you think this is easy enough, try after the maximum tiptoe, lifting the tiptoe. Let one leg hold your weight.
3. Wall squats
Source: Countdown Fit
This movement is more challenging than the previous one. First, stick your back against the wall, spread your legs shoulder width apart. Then slowly bend your knees, lowering them to 90 degrees. Don't bend forward. Drop your buttocks back, against the wall, not the front.
If you feel uncomfortable pressure on your knee, don't force it down. Do the best you can or change your position.
Repeat this exercise holding 5-10 seconds at a time bending your knees. Then stand straight back up.
4. Step up
Source: WebMD
This may seem trivial, just raise and lower the legs. But make no mistake, this movement makes the muscles around your knee stronger and more flexible.
Place your one foot on the higher plane. If you do not have special sports equipment, you can use a sturdy bench. Use the shortest bench first.
When lifting your legs up, keep your hips straight, then bend your knees slowly and slowly lower your legs too.
If this is too easy for you, use a chair or higher ground. The higher the field, the harder your muscles work. Do this movement at least 10-15 times.
5. Side Leg Raises
Lie down facing one side like the picture above. If your knee is sore, it's best to bend your lower leg back to make you more stable in the next stages of movement.
Then, the upper leg is raised to about 45 degrees. Hold your legs up for up to 5 seconds, then lower them down and relax for a bit.
Repeat this movement 10-15 times. Next, turn it to the other side and do the same thing with the same number of moves.
