What exercises should people with knee pain do? Patients with knee problems are not well suited to do squats at first. It is best to do 1 movement first to exercise the knee and thigh muscle groups.
1 movement to strengthen the knee joint, the least burden on the knee
Patients with knee osteoarthritis will feel pain in their knees when they get up from a chair or climb stairs. An exercise that can strengthen your knees without causing pain is the leg raise.
How to do it:
- Sit on a chair and place your hands on your thighs. 2.
- Lift one leg up and let the front muscles of the thigh contract and exert force. Hold for 10 seconds, then lower.
- Repeat with the other leg.
Typically, the leg will be a little sore and shaky by the time you hold it for 10 seconds. Poke and prod with your fingers, the thigh muscles should be hard and tight so that they are practiced.
It is recommended that you do 100 strokes on each leg daily, but you can do it in small increments, “small amounts, many meals.” For example, when you get up in the morning, spend 5 to 10 minutes to do 20 strokes, feel a little tired, then stop. Then do another 20 reps at noon, and so on.
This movement is the least burdensome and muscle-building method for the knees. After strengthening the knee joint through this method, you can do deep squats without concerns about the knee paint problem.