Knee Pain! 6 Exercises To Relief Knee Pain In 2023


If you’re suffering from knee pain or any such issue, don’t worry. We have for you 10 exercises that you can adopt in your daily routine to strengthen your knees.

1. Squats

Squats target your quadriceps, buttocks, and hamstrings. Doing squats every single day helps to get rid of knee pain, strengthens your knees and improves flexibility. You can achieve best results by doing it in the right manner, because any incorrect movement can cause more harm than good.

2. Lunges

Lunges work well to strengthen your quads, hamstrings, hips, thighs, knees, thereby improving balance. The stronger your muscles, the better your knees will feel. You can do both outward rotating lunge and inward rotating lunge.

Lunges strengthen your hip adductors, quadriceps, and hamstrings. 
3. Knee roll

Knee roll works on your glutes, hamstrings, quadriceps, and knees. It is an easy way to stretch your back and lower back. Along with these benefits, knee rolls mobilize the spine for better movement.

4. Leg raises

You can do leg raises in various ways like straight leg lift, straight leg raise, and prone straight leg raise/lift. It is a powerful exercise that strengthens your quadriceps, hamstrings, and calf muscles, and puts pressure on your knees. It also hel

5. Hip Abduction

Hip abduction or side leg raises work on your muscles that are located on the outside of your hips. They are great for improving muscle performance and decreasing pain in your knees. Also, they assist in hip extension and external rotation.

6. Glute bridge

You may have heard of this exercise, but remember the regular practice of glute bridge can help to keep your knees strong. At the same time, it can help to strengthen hips, glutes, and your core. This also works on your lower back, promotes stability, and makes climbing stairs easy for you.

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