Knee Pain Relief Exercises and Treatment in Ahmedabad
Knee Pain Relief Exercises and Treatment in Ahmedabad – ( Sujok Acupressure Therapy )
If you are experiencing knee pain, there are several exercises that can help relieve the pain and improve mobility in the knee joint. However, it is important to speak with your doctor or physical therapist before starting any new exercise program to ensure that it is safe for you to do so. Here are some knee pain relief exercises that may be helpful:
- Quad Sets: Quad sets are a simple exercise that can help strengthen the muscles in the front of the thigh (quadriceps). To do this exercise, sit on the floor with your legs straight out in front of you. Tighten the muscles in the front of your thigh and press the back of your knee into the floor. Hold for 5 to 10 seconds and release. Repeat 10 to 15 times.
- Straight Leg Raises: Straight leg raises can also help strengthen the quadriceps muscles. To do this exercise, lie on your back with one knee bent and the other leg straight. Tighten the muscles in the front of your thigh and lift the straight leg off the ground, keeping it straight. Hold for 5 to 10 seconds and slowly lower the leg back down. Repeat 10 to 15 times on each leg.
- Hamstring Curls: Hamstring curls can help strengthen the muscles in the back of the thigh (hamstrings). To do this exercise, lie on your stomach with a rolled-up towel or pillow under your ankles. Bend your knees and bring your heels toward your buttocks, keeping your thighs on the ground. Hold for 5 to 10 seconds and release. Repeat 10 to 15 times.
- Wall Squats: Wall squats can help strengthen the muscles in the front and back of the thigh. To do this exercise, stand with your back against a wall and your feet about shoulder-width apart. Slowly lower yourself into a squat position, keeping your back against the wall and your knees over your ankles. Hold for 5 to 10 seconds and slowly stand back up. Repeat 10 to 15 times.
- Step-Ups: Step-ups can help improve knee mobility and strength. To do this exercise, stand in front of a step or low bench. Step up onto the bench with one foot and bring the other foot up to meet it. Step back down with the same foot and repeat on the other side. Repeat 10 to 15 times on each leg.
- Seated Knee Extensions: Seated knee extensions can help strengthen the quadriceps muscles. To do this exercise, sit in a chair with your feet flat on the ground. Straighten one leg out in front of you and hold for 5 to 10 seconds. Slowly lower the leg back down and repeat on the other side. Repeat 10 to 15 times on each leg.
- Calf Raises: Calf raises can help improve ankle mobility and strength. To do this exercise, stand with your feet shoulder-width apart and your hands on a wall or chair for balance. Rise up onto your toes and hold for 5 to 10 seconds. Slowly lower your heels back down and repeat 10 to 15 times.
It is important to start slowly and gradually increase the intensity of these exercises as your knee pain improves. If you experience any pain or discomfort during these exercises, stop immediately and speak with your doctor or physical therapist.
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