Get Rid of Your Knee Injury

If you knees constantly hurt or you are suffering from chronic knee injuries then may be these exercise would help you avoid knee problems:

Always Remember:

You should never bend your legs till a point when your knees go ahead of your toes. This would put a lot of pressure on your kneecaps. You should stretch, do aerobics and follow the exercises.

The reps are mentioned for each exercise. Where it isn’t mentioned do 10-12 reps and do these exercises 2-3 times in one week.

Best Workout:

You should try doing partial squats where you remain 12 inches from the front of the chair as your feet remain hip width apart also keep your toes ahead. Bend at your hips, and slowly go down as you are halfway to the chair. Hold your abs in tight, keep your knees behind your toes.

Step up where you need a staircase or an aerobic step; go ahead and step up on the platform starting with the right foot. Tap the left foot then you can lower down. Repeat this on your left foot.

Side Leg Lifts Lie on your left side, with your hand supporting your head and wear some ankle weights. Make sure your right foot is flexed and the body is straight; start by slowly lifting your right foot till around shoulder height and then low it down, once you complete the rep change sides.

Inner Thigh Lift: Keep on wearing your ankle weights and lie on the left side of your body, slightly go back on your butt. Now bend the right leg and place the leg behind the left as your right foot is flat on the floor and your left one is straight. Lift your left foot around 3 inches from the floor and lower it.

Sitting Leg Raise: Sit against a wall as your left leg remains straight and right one is bent, keep your foot flat on the base. Raise the left leg to around 12 inches from the floor, keeping your leg straight. Lower it; repeat the same on your left leg.

Hamstring Stretch: Lie on the back and keep your left leg on the floor, keep it flat on the ground. Hold a towel or rope and loop it around your right leg, pull your leg to your chest till the time you are comfortable. Make sure you keep your back pressed against the floor all through the stretch. Hold this for around 10-30 seconds before you release, repeat 3-4 times on each leg.