Almost everyone experiences knee pain at certain period of time during their lifetime. While some gets acute knee pain, which will occur only temporarily, the others get chronic pain, which accompany with them for long periods of time. When one gets chronic knee pain, he must take some effective measures, including surgery or some other treatments. If he doesn’t undergo a surgery as a result of unwillingness, inability, or any other reason, some kinds of rehab training such as stretching and stretching exercises should be taken into consideration to cure knee pain. Use knee pain exercises for pain relief is a natural way to treat it.
Experts think that regular stretching activities can relax the muscles surrounding the knee, which enlarge the range of movement and reduce pressure loaded on the knee itself. Among them, quadriceps stretch has been proved very effective. Do it like this: standing (and holding something for support if necessary), stretch down and catch the ankle of the afflicted leg, bending backwards at the knee until your foot reach (or close to) your glutes. Remain this posture for 10 to 20 seconds and do it again on the other side.
Exercise the muscles of the hamstring as well. Stand on one foot while putting your other on a low, raised surface such as a coffee table or step. Make both of your legs straight, and bend forward at the waist, until your head come close to your toes. You should feel tense down the back of your legs. Remain this posture for 10 to 20 seconds and do this again on the other side.
In addition, you can conduct strengthening exercises for the quads and hamstrings for the purpose of reducing stress loaded on the knee joint itself. While sitting in a chair, try your best to tighten the muscles (bend them as possible as you can) of the quads (on the front of the leg) and remain this posture for 10 to 20 seconds. Do this exercise three or four times each side. In order to exercise the muscles of the hamstring, stand straight on the ground and try hard to “bend” your heels towards your body by inserting them into the carpet to produce obstacle. Although your feet remain still, you should feel tense along the back of your legs. Remain this pose for 10 to 20 seconds and release, and do it again three or four times.
Remember to do knee pain exercises often, it is really a good and safe way to relieve knee pain.