When you first start noticing arthritis symptoms, such as joint pain, swelling, and decreased mobility and flexibility, it’s important not to ignore them. Taking early measures may help you slow the progression of arthritis and keep your joints healthier for longer.
Apart from introducing positive lifestyle changes, such as starting on a balanced and nutritious diet, reducing stress, and maintaining a healthy weight, a well-thought-out exercise routine is crucial for alleviating knee pain.
Additionally, many of the best joint pain supplements can provide you with precious vitamins and minerals that can lubricate and strengthen your joints. Keep reading to learn about the best exercises for keeping your knees pain-free!
Top 9 Effective Exercises to Keep Your Knees Pain-Free
- Heel and Calf Stretch –
We will start with a few stretching exercises that will boost your muscle flexibility. The first exercise – heel and calf stretch target your lower legs.
Start by standing in front of a wall. Then put your hands on it and move one of your feet as far back as you can. Now lean forward into a stretch hold the position for twenty to thirty seconds. You should feel moderate tension in the back of your thighs and calves. Switch the legs and repeat twice on each side.
- Quadriceps Stretch –
The next stretch involves your quadriceps muscles. Stand next to a chair for support if necessary with your feet at shoulder width. Bend one of your knees back towards your buttocks and grab your ankle. Pull your leg towards your glutes and feel the tension in the front of your thigh. Hold for about thirty seconds, switch legs, and repeat two times.
- Hamstring Stretch –
For a hamstring stretch, lie on a mat on the floor while resting your legs. Now start lifting one of your legs towards your body while keeping it straight. Put your hands on your thigh and start pulling your leg towards yourself. You will feel some tension in your hips, but it shouldn’t be painful. As with the other stretches, hold for twenty to thirty seconds, and repeat twice for both legs.
For more stretching exercises, feel free to check out our other articles on the Health Web Magazine website.
- Half Squats –
Now we’re on to the strengthening exercises. These will make the muscles around your knees stronger and reduce the pressure over your joints. Half squats, in particular, will work out your quads, glutes, and hamstring without exerting pressure on the knees like in a full squat.
For this exercise, stand straight, place your feet at shoulder width, keep looking forward, and slowly start squatting until you’re half the way from a normal squat. Pause in this position for 2-3 seconds and stand up while keeping your spine straight for the whole time.
- Calf Raises –
Calf raises will work out your lower legs. Stand next to a chair for support with your feet close to touching each other. Now lift your heels while keeping your feet on the ground. Keep this position for 2-3 seconds so you can feel the tension in your calves. Go for 2-4 sets of 10-15 repetitions.
On a side note, feel free to check out a few Omega XL reviews. Omega XL is an omega-3 dietary supplement that supports joint health and relieves muscle soreness.
- Leg Extensions –
Leg extensions also focus on your quadriceps muscles. Sit on a chair with your feet sitting firmly on the floor and your back straight. Lift one leg from your knee as high as you can without moving the other parts of your body. Pause in this position for a few seconds and release. Repeat ten times for both legs for two sets.
- Straight Leg Raises –
For straight-leg raises, you’d have to lie on a mat on the floor. Bend one of your legs in the knee joint and slowly lift the other leg while keeping it completely straight. Try to raise it at least to the height of your bent knee. Again, pause in the end position, repeat ten times, and do two sets on each leg.
- Prone Leg Raises –
Prone leg raises emphasize your glutes and hamstrings. Lie on your stomach a mat on the floor. Slowly start lifting one leg as high as you can while keeping it straight. Make sure your body isn’t moving and you’re keeping proper form. Hold for a few seconds, switch legs, and repeat ten times for two sets.
- Side Leg Raises –
Side leg raises are the same as the previous leg raises, with the only difference being that you’re lying on your side with legs straight and over each other. This exercise will do miracles for your abductors and glutes.
Raise your leg as high as you can and hold the position for a few seconds. Then lay on the other side and do the same for the other leg. Opt for ten repetitions on each leg for two sets.
For more information about targeted strengthening exercises for other joints, you can check out Health Web Magazine.
Dietary Supplements For Healthier Joints
Dietary supplements can provide you with invaluable unsaturated fatty acids, vitamins, minerals, and other natural compounds to alleviate your pain, relieve soreness, and keep your joints healthier for longer.
Once you ensure you’re on an efficient workout routine, you can check out a few Omega XL reviews and reap the benefits of dietary supplements. Consumers have given their insights on the product and what you can do to ease joint pain.
Knee pain and stiffness can come unexpectedly and prevent us from leading an active life.
With these top nine exercises, you will strengthen the muscles around your knees and make them more flexible to take the pressure off of your joints.
Once you start practicing them regularly, you’ll start noticing less pain, swelling, and stiffness in just a couple of weeks. Additionally, make sure you also look into the best joint pain supplements for some extra support for your knees.