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Effective exercises that eliminate knee roughness pain

 Effective exercises that eliminate knee roughness pain


Effective exercise plays an important role not only in losing weight, but also in maintaining health and reducing the exacerbation of health problems and pain such as knee stiffness.


Effective exercises for knee roughness reduce arthritis by increasing muscle mass, which helps provide adequate support for the

 knees, relieve pressure on them, and enhance blood flow to the tissues in them, which provides oxygen and nutrients to the joints and strengthens them.


Roughness of the knee is meant when the articular cartilage of the knee degenerates, which works to protect the bone joints from friction and collision, causing pain, knee irritation often caused by


 the formation of bony spurs, and reducing the range of motion of the knee. Aging, weight gain, genetic factors, and stress are among the prominent factors leading to osteoarthritis of the knee.


Here in the following report, the most important effective and appropriate exercises that eliminate the pain of knee roughness and

 strengthen it and increase the chances of preserving the joint as much as possible. But before starting any exercise, we recommend that you contact your doctor and consult him.


Effective exercises that eliminate knee roughness pain


First exercise

Lie on the floor, then raise your upper body with the help of your elbows, bend your left knee, and your foot on the floor.

Keeping your right leg straight, your toes up, then lift your right leg up. Hold this position for a few seconds, and slowly lower your leg to the floor, then raise it again in the same way, and switch the other leg and do the same exercise.



second exercise

Stand facing a wall with your leg extended behind you. As for the other leg, put it in front. 

Place your hands against the wall for support, and slowly bend the front knee while keeping the heel of the back leg on the floor. Hold this position for 30 seconds and then slowly relax.


The third exercise

Stand with your feet shoulder width apart, then slowly extend your arms forward and bend your knees as if you were half sitting. You can hold on to a chair to maintain balance.

Keep the back straight, chest elevated and feet flat on the floor, and do not bend forward. Hold this position for 5 seconds and then slowly stand up.


Fourth exercise

Stand straight and hold the back of the chair. Slide your foot back, keeping your toes on the floor until you tighten your buttocks. Return your foot to its original position and repeat the exercise with the other leg.


Fifth exercise

Lie on your back with the leg pulled straight with a belt around the bottom of your foot. Use the belt for support and then raise your leg until you feel a moderate stretch in the back of the knee and thigh. Leave the leg raised for 30 seconds and then slowly lower it.

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