Knee pain can significantly weaken a person. A high quality of life is largely dependent on having a healthy knee. But according to the Centers for Disease Control, by the time they are 85 years old, 50% of all individuals with arthritis may experience knee discomfort.
You probably know someone who has knee discomfort, even though you don't.
This is because one in five Americans suffers from knee discomfort. According to James Rippe, M.D., joint discomfort is one of the leading causes of disability and can affect more than just the knees.
The fact that nothing is getting better, however, is much more concerning. A 2013 study found that the number of knee replacements performed on patients over 65 had increased by 162%. In the past 20 years, this is the largest number.
What Causes Knee Pain
Multiple factors can result in a knee pain. For example body weight, inactivity, improperly treated injuries, poor posture, and not enough nourishment. But, if you take better care of your health in your early thirties, you might be able to avoid this pain.
In addition, you will strengthen your joints and save yourself from any potential discomfort or daily pain. Therefore, start by maintaining an active lifestyle with low-impact activities, like yoga, swimming, cycling, walking, etc.
7 Stretches for Your Knees
Who doesn’t want to exercise in the comfort of their home? That is why we have prepared the best stretches you can do at home to strengthen the muscles and keep your knees healthy. All you have to do is extend, stabilize and flex without the exhausting workouts.
1. Quad and Half-Knee Hip Stretch
Put a pillow or a towel on the ground to make the surface softer for the knee. Now, kneel on one knee and place it on the pillow. Your other foot should be on the ground in front of you at a 90-degree angle. After that, lean forward and stretch your bended knee towards your back.
Hold it as close to your buttocks as you can with your arm. If you need more support to stay in that position, try placing your other arm on your knee. This way you can stretch your hips and strengthen the knee.
2. Wall Calf Stretch
Place your foot against the wall. Flex your foot by positioning the fingers and your heel against the wall vertically. While you are in this position, try to keep it for as long as you can. Keep repeating this stretch 10-15 times.
3. Quad Foam Roller
Get a foam roller and put it on the ground. Lie down on the ground and face the floor. Next, put the foam roller under your right leg and turn your body sideways. Concentrate all the weight on the right leg.
Now, all you have to do is roll your leg up and down and strengthen your muscles. Switch to your other leg and repeat the same stretch. You can do this for five minutes or more.
4. Straight-Leg Raise
Put a pillow or a folded towel on the floor and lie down facing the ceiling. Bend one knee and extend the other leg. Slowly bend the knee and extend the other leg and keep switching the legs. Keep doing this stretch 10-15 times, or until you can.
5. Calf Smash
Sit on the ground and bend one knee towards you and extend the other leg. While you are in this position, place a ball, like yoga or massage ball, under your bended knee and try to bend the knee even more.
Try to keep it as close to your buttocks as you can by sandwiching the ball. After that, switch to your other knee and repeat the process.
6. Wall Hamstring Stretch
You will need a resistance band for this exercise. If you have it, lie on the ground face up. One of your legs should be extended on the ground, while the other should be extended upwards. Prop it up on a wall and use the resistance band to hold your leg in this position.
Place the band on foot and pull it towards you. When you reach the best position for you, stay that way and hold the leg for five seconds or more. Repeat the same process with your other leg for as long as you can, or for 10-15 rounds.
7. Towel Stretch
Fold a towel in half and sit on a chair. Put the towel under your knee and bend the knee slowly. Make sure that your other leg is firmly set on the ground to keep you balanced. If you need more support, you can gently wrap your arms around your bended knee and push it towards you.
Did you find these exercises helpful? Make sure to tell us about your experiences and share this post with family and friends!
Source: Tip Hero | Greatist | HealthLine
