Knees are the most commonly injured joints in the body. Considering the fact that the simple act of walking up stairs creates pressure across your knee joints equivalent to four times your body weight, it isn’t surprising. Everyday wear and tear can end up hurting your mobility. Here are a few things you can do to lessen the pain.
Stand against a wall. Bend your knees 30 degrees. Slide down the wall, then straight up again. And do not allow knees to go over the toes. Repeat 5-10 times.
Sitting in a chair, straighten one leg in the air (don’t lock your knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Completes 4 reps per leg.
Lie on your side, propped up on one elbow. Keep the leg on the floor bent and the other leg straight. Slowly lift the top leg, hold for 5-10 seconds. Then lower. Do 1-3 sets with 12-13 reps each. Don’t forget to rest between set. Repeat for other leg.
Biking is a good way to increase strength and range of motion, even if it is just for 10 minutes. Make sure you have the right position for your legs (knees should be 15 degrees).