Exercises to prevent knee pain

All of us are familiar with pain in the knees or joint position. The reason for the pain might differentiate based on which part of the knee is inflamed, like cartilage, knee cap, the ligaments or other parts. The joint pain can be caused by injuries or for torn ligament, a fracture in the knee in which pain may seem unbearable and you need treatments from the experts.
However, if you are suffering from mild as well as non-severe ache then you can get rid of it by following some exercises and natural remedies. Researchers have found that home remedies and exercises play an important role to reduce pain, swelling and inflammation.

Causes of Knee Pain:

• Gout
• Rupture ligament
• Knee bursitis
• Torn cartilage
• Anterior cruciate ligament
• Patellar tendonitis
• Torn meniscus
• Osteoarthritis
• Aging
• Iliotibial band syndrome
• Knee cartilage
• Dislocated kneecap
• Bone degeneration
• Rheumatoid arthritis
• Septic arthritis
• Using drugs like diuretics, steroids
• Soccer’s, athletes

The signs as well as symptoms of Knee Pain:

• Weakness
• Stiffness
• Swelling
• Redness
• Fever
• Not able to straightening knee
• Problem to fix and extend the knee
• Problem to bear weight on the knee

8 Moves for Removing Knee Pain:

1. Hamstring Stretch
• This move is appropriate for strain as well as cramp related pain in the knee
• Take a towel and cover it like a circle in the affected leg
• Then take a blanket for pulling your leg as well as supporting it while it is lifted
• For near about 25 seconds extend the leg
• In order to provide balance do it on the other leg also
Repeat it for at least six times for each leg

2. Wall Calf Stretch
Generally, during the stretching effects, the calf muscles are neglected. If you carry high weight for workouts or pass a great while of time on the feet, calf stretches are very common. Calves at any time can be exceedingly tight from the impact and you need to stretch it in order to reduce the pain. Otherwise, it may travel up in the knee.

• You need a wall against which you can lean
• After facing the wall, you need to bend the right foot and then placed the heel where upright surface meets the floor
• Your toes need to be elevated, though the heel must be on the floor
• Keep the heel on the floor and straight the leg as much as you can, bend near the front leg as well as clamp the stretch at the deepest point
• Then you need to bend for five to six seconds before releasing
• You need to keep repeating it with the left leg
If you feel the tightness then you can repeat it for ten to fifteen times for each leg

3. Half-Kneel Hip as well as Quad Stretch
This move will make you feel amazing and work in a good way for your quad muscles and hip.

• Put a towel or mat on the floor, kneel down on one knee and another foot place in a flat manner in front of you over the ground
• With the help of both legs make 90-degree angle
• Stretch the front hip downward and bend forward to the front leg
• Try to grab the ankle of the leg and then draw it toward the rear and then stretch the hip down your front leg
• Based on the level of tightness, keep repeating it for ten to fifteen times
4. Pillow squeeze
• It is an exercise for strengthening the muscles of the legs and for supporting the knees
• With the help of the knees bent, try to stretch out straight
• Put a pillow between the knees and then squeeze the knees together
• Keep it for five to ten seconds and then do it again
Repeat it at least for ten times

5. Calf smash along with Lacrosse Ball
This exercise helps you to remove the pain both from your hamstring and calf

• First, sit on the ground and then pull the right foot near the butt
• Keep the knee bent
• Take a message ball below the right knee and then keep sandwiching it between the calf as well as hamstring
• Pull the chin near you and create the “compression force”
• In order to create space in the joint side keep rotating the foot in the circular movement
You need to keep repeating it until you feel relaxed from the tightness, after that you can switch to another leg.

6. Raising Heel
• This move will help to get rid of knee pain as well as strengthen the muscles
• Take a chair and stand back of it for support
• Then raise your heels simultaneously from the ground and then hold it for five to ten seconds
At the end, lower your heels very slowly on the ground and repeating it for twenty times

7. Quad Foam Roller Stretch
• Take a foam roller and lie face down under your quad and right leg
• Try to put your body weight on the leg and then roll it gradually. Roll the leg up and down and at the same time, roll it from one side to another one. Focus will be given in the tighter spots of the muscles
• Switch the leg
• Continue the rolling unless you feel relieved in the leg
If you find that it is difficult then also you need to do it at least for five minute

8. Sit to Stand
• In order to stand easier, you can practice the exercise. Furthermore, it helps to accept pressure and prevent strain
• Take two pillows, place it on the chair and then place on it
• Straight your back and put the feet in a flat way upon the ground
• Then exert the pressure on the calves, not on the knees and then stand up in a straight manner
• Slowly sit back on the chair. However, keep in mind that while you would sit back or stand on the chair, you should keep it mind that the bent is not moved from the toes

Message therapy for pain in knee

Heat therapy, as well as a message, is beneficial to overcome knee injuries. It helps to make your knee flexible and strong. In now a day, there are various ayurvedic herbal oils in the market. You can apply them, but at the same way you need to use heat bag. The significance of the yoga or exercise increases while it is practiced after the massage treatment and heat. Steam bath, as well as sunbathe, is also helpful to strengthen your joints and knees.

Exercises for Knee

• Rotating the knees clockwise as well as anti-clockwise
• Lying on the back moving the toes inward as well as outward
• Bending the knees and dragging the heels to and fro
• March pastas army men
• Drill exercise of static quadriceps
• Dangling exercise
• Static dangling exercise
• Quadriceps drill exercise

Natural home remedies for pain in knee

• Compressing cold for relieving knee pain
It is effective for reducing inflammation. While you compress cold, the blood flow will be reduced and it will reduce the swelling and provide you instant relief. You can take a towel and wrap ice cubes in it and then apply on the knee. If still, the pain is persistent, you can alternatively apply hot and cold water.

• Epsom salt to reduce knee pain
Magnesium sulfate is there in Epsom salt and it has the capability to reduce pain. It also works on the pain that is related to injury, strain, cramps and arthritis. Fill the bathtub with warm water and then add two cup Epsom salt in it and mix it. Soak the bath for twenty to thirty minutes.

• Dandelion tea for reducing knee pain
Dandelion tea plays an important role to reduce inflammation, reduce pain and repair injured tissues. The tea contains the fatty acid that helps to fight against swelling. Take 3 teaspoons of the tea and brew in the cup of boiling water. Drink it daily, you can add honey to it to reduce the bitterness.

• Apple cider vinegar to get rid of pain
It can be used for everything, from hair loss in arthritis and stomach ulcer. In addition, you can use it for your pets and kitchen tiles. Apple cider vinegar has antiseptic and anti-inflammatory properties and for this, it helps to relieve pain. If you consume it orally every day, it will reduce the chance of various diseases and fight against inflammation as well. In a cup of warm water, mix two tablespoons of Apple cider vinegar and drink it daily.

• Cayenne pepper to remove knee pain
Generally, women are aware of this remedy. It is because Cayenne pepper contains capsaicin, which is a pain reliever. While you apply it, you will instantly get relieve of the pain. You can mix a tablespoon of cayenne pepper with two tablespoons of grape seed oil. In place of grapeseed oil, you can use jojoba oil or olive oil. Heat this over the double boiler and apply it on the knee while it is hot. For best result, apply it at least twice daily.