5 Best Knee Exercises To Make Walking Less Painful




Let’s be clear – if you are like most people then you certainly enjoy walking. However, there is a group of people that actually dislike walking.

These people are the ones who are suffering from knee pain. Walking is a very easy, simple and efficient workout, but if your knees are in pain, then walking can become a real nightmare.

In order to ease or prevent the aches that come from your knees, you must focus on the muscles situated around the joints and the glutes, hips and thighs.

These muscles are there for a reason. They provide support to the knees.

So, if they are strong, your knee won’t need to cope with the force used on it in performing daily tasks. This is something that many studies have confirmed.

So, in case you want to ease the strolls, we advise using some of the moves presented in this article. Experts advise performing them for at least 4 days a week.

Make sure that you feel comfortable while doing them.

If you notice any unusual pain, stop the exercise.

1. Squat with Sitting and Holding

Squat Sit Hold 1

Start by sitting on a bench or a chair and putting a squishy ball (you can also use a pillow) between the knees. Make sure that the feet are completely flat and pressed against the ground and lift the arms in front of you while keeping the palms downwards. Direct the weight forward and raise the hips a little bit out of your chair while the arms remain straightened forward. Of course, the ball must be squeezed all the time. Remain in this position for half a minute.

2. Inner Turn around Leg Press

Inner Rotation Leg Press 2

Stand up and keep the left side in the direction of the back side of your chair. Hold lightly to the chair and start bending the left knee gently and slowly. Raise the right leg up and reach a 45-degree angle (compared to the hip).

Make sure that the abdominal muscles are tight. Rotate the toes on the inside to the ground directly from the hip. Continue with the rotation and bend the right knee and direct it toward the chest. After that, push the foot in the opposite direction and keep the leg extended. Perform this procedure for about twenty times and after that do the same with the other side.

3. Bridge Ball

Bridge Ball Squeeze 3

Get down on a flat ground and lie straight. Bend the knees and keep the feet flat on the ground. Put a relatively small, squishy ball (you can also use a pillow) between the inner thighs. Create tension in the abs, tuck the tailbone and raise the hips. While you are squeezing the squishy ball/pillow hard, throb the inner thighs in the ball for about 30 times. Carefully roll the hips and back down to the ground.

4. Hamstring Roll Out with a Ball

Hamstring Ball Roll-Out 4

Start by lying down on a flat ground and bending the knees while keeping the feet flat on the ground. Put a squishy ball under your toes of the right foot. Slowly roll the small ball out and keep rolling until the right leg is extended and straight. After that, slowly roll back in the initial position. Perform this procedure five times and after that do the same with the other leg. In case you don’t use a ball, you can also carefully straighten your legs, tap the heels and slowly return to the initial position. If you want to get even better results, try doing this while you are in the bridge position.

5. Standing Quadriceps Extension

Standing Quadriceps Stretch 5

Get on your feet, stand and look at the back of the chair. Keep the left hand in order to maintain balance. Bend the right knee and balance on the foot with the right hand, lifting the heel all the way up to the rear. Remain in this position for half a minute to minute and after that, try this with the other side.

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