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Although headaches always make it difficult for you to exercise and walk. However, your doctor or trainer can advise you on effective knee pain relief exercises. Here are some suggestions you can apply to get the best knee pain relief.1. Note to warm up before entering the exercise
You can try cycling for 5 minutes first, walking briskly for 2 minutes or stretching or doing wall push-ups for 15-20 minutes and doing calf exercises. Thanks to a thorough warm-up, you will soon achieve the effect of your knee exercise while minimizing unintended injury during training.2. High leg lift exercise
If you are having problems with your knees and are having a hard time working out, try getting used to a gentle exercise that primarily targets the thighs. This move is considered to have relatively little effect on the knee. To do this, you lie on your back on the floor or a flat surface. Bend your knees so that the soles of your feet are on the floor or flat on you. Keep your legs fixed and proceed to raise your body. Do 10-15 repetitions, then rest and do 2-3 more times.
Nếu bạn đang gặp vấn đề với đầu gối và khó khăn để luyện tập thì hãy thử làm quen với bài tập nhẹ nhàng tác dụng chủ yếu tới bắp đùi như bài tập nâng chân cao
3. Leg exercises with a chair
With this thigh exercise, you will get a lot of impact. To do this, you need a chair to keep your balance when exercising. If you have good balance, you can practice without a grip, slowly raise your leg until it almost touches your butt, then hold it for a while, keep doing this for 15 beats and then switch legs. Once you get used to it, you can use leg weights from 0.5 to 3 kg to increase endurance and help relieve knee pain.4. Straight leg lift exercise
This movement requires the practitioner to lie on his stomach and straighten his legs in the preparation position. Squeeze your glutes and then slowly raise your legs up. Try to keep your legs still for about 3-5 seconds and then lower them. Repeat the movement 10-15 times depending on your ability. This exercise will help you reduce back pain and limit knee pain. However, if after exercising, the pain does not decrease, please contact your doctor for an early check to find out the cause.5. Squatting against the wall
The squatting position has another good effect on the muscles of the lower half of the body. This is considered an advanced exercise for you to effectively reduce knee pain. Knee exercises will increase the strength of the knee joint and also help you lose weight and regain a slim figure.To perform the movement, you need to slowly squat down so that your back is straight against the thigh wall parallel to the floor. Or try to hold the movement for 5-10 seconds to feel it.
Ngồi xổm dựa tường là một bài tập nâng cao dành cho bạn để đạt hiệu quả giảm đau đầu gối
6. The tiptoe movement
You stand facing the back of a wall or an exercise bench. This move can also be done on a ladder. Grab the stairs or the bar with your hands and slowly lift your heels. You should try to multiply as high as possible. Regularly perform 10-15 beats, you will feel the muscle mass gradually heat up.7. Lift your feet to a high step
Stand in front of a medium-high chair or stairs. You need to do the main thing is to keep the body balanced, especially the pelvis. Do several steps up and then back. This movement will train the knee joint to work more smoothly. Thereby reducing knee pain when active and exercising.8. Elevate the side leg
Lie on your side and bend your lower leg to support the upper leg. Straighten the upper leg and raise it until it reaches a 45-degree angle with the floor. With each beat, try to hold the leg for 5 seconds and then slowly lower it. When you get used to it, you can add weights to your legs to increase the endurance effect of your muscles.
Với mỗi nhịp hãy cố giữ chân trong 5 giây rồi mới từ từ hạ xuống
9. Exercises with leg presses
If you are at the gym, try the leg press machine. These movements will help reduce knee pain.10. Notes to help relieve knee pain
Exercising doesn't completely make you hurt your knee or make it worse. However, that is when you practice scientifically and properly. Some other cases come from unintended mishaps. You can choose low-intensity exercises to practice. This will effectively reduce knee pain.To achieve high efficiency in reducing knee pain, you need to persevere in training and perform the right movements for each exercise. However, in the case of exercise but the knee pain is not relieved, you need to go to the hospital to check, because knee pain is often a common symptom of joint diseases such as: osteoarthritis of the knee, Rheumatoid arthritis, Gout...if not detected early, properly diagnosed and treated in time, will seriously affect quality of life as well as cause costly treatment.
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Reference source: webmd.com
