Are you tired of knee pain and discomfort? Do you worry that it will become a daily occurrence and affect your quality of life? Well, worry no more! Physiotherapy at home is best solution to wave knee problems a goodbye, along with these 8 simple knee exercises, you can keep knee problems at bay and enjoy life to the fullest.
Exercises to perform for better mobility-
Knee Squats: To maintain healthy, pain-free, and flexible knees, knee squats are highly effective. Stand upright, squat down until you see your kneecap covering your big toe, and then return to the initial position. Repeat this exercise 10 times.
Straight Leg Raises: One of the easiest knee-strengthening exercises is straight leg raises. Lie down on your back, bend your right leg, keep your left leg straight, and raise it as high as your right knee. Hold for 5 seconds, lower your leg, and repeat 10-15 times.
Wall Squats: Stand straight with your back against a wall, feet shoulder-width apart, and bend your knees slowly, maintaining a straight pelvis and back against the wall. Hold for 5-10 seconds, return to the initial position, and repeat it for a few times. Avoid bending too deeply.
Hamstring Curls: Keep knee problems at bay by performing hamstring curls. Lie flat on your stomach, raise your heels, and slowly bring them close to your butt. Hold for 20 seconds, perform this exercise 15 times in 3 sets. You can add ankle weights for more resistance.
Calf Raises: Improve knee movement and flexibility by performing calf raises. Stand upright facing the back of a chair for support, raise your heels slowly as high as possible, and hold for a few seconds. Perform calf raises 10-15 times in three sets. You can also do calf raises on the stairs by standing on the edge and holding onto the banister for support.
Side Leg Raises: Lie on either side with your legs stacked comfortably, slowly bend your lower leg for support, keep the upper leg straight, and raise it to 45 degrees. Hold for 10 seconds, lower your leg gradually, and repeat the exercise 10-15 times on each side. Point the toe of your upper leg towards the ground as you raise it for added challenge.
Mountain Climbers Workout: Get into a push-up position facing the ground, bring your left knee in, stretch it back, bring your right knee in, extend it back, and repeat it as fast as you can. Perform 15 reps in 3 sets.
Walking Lunge: Stand straight, step forward with your right foot, lunge down, bring your left foot forward, get into a standing position by touching the toe of your left leg to the ground for one second, step forward with your left foot, lunge down again, and continue lunging alternating each foot. Perform 15 reps in 3 sets.
Benefits of Physiotherapy at home near me-
- Convenient and comfortable treatment in the comfort of your own home.
- Personalized care and attention from your therapist.
- Improved recovery outcomes with reduced stress and anxiety.
- Time-saving by eliminating the need to travel to a clinic.
- Cost-effective option for those with limited means or resources.
Perform these simple knee exercises with physiotherapy regularly to keep your knees healthy, and free from pain and discomfort. It is also advisable to consult a physiotherapist for knee issues. So, what are you waiting for? Say goodbye to knee problems and hello to a healthier, happier you!