Walking, running, sitting down -- it is impossible to perform any daily movement without using the knee joint. The knee joint is constantly used in everyday life, and because of this heavy usage, it is naturally at higher risk for injury and damage. The knee joint connects bones together, enables free movement, and absorbs shock when the body moves, reducing physical strain. Just like anything that wears out with increased use, knee cartilage is no exception. The knee, which bears the full weight of the body, degenerates faster than many other joints. Today, we will share 5 exercises that are good for knee pain. First, visit a hospital to identify the cause of your pain and receive optimal treatment. Combined with lifestyle improvements and regular knee-friendly exercises, you can slow the progression of arthritis.
Knee Exercise 1) Wall Squats Lean your back against a wall and place your feet a few steps forward. Slowly lower your hips as if sitting in an invisible chair. Hold this position for 10-15 seconds, then slowly rise back up. Repeat this movement 10 times per set, 5 sets per day. Knee Exercise 2) Leg Extensions Sit or lie on the floor. Extend one leg straight and lift it into the air while keeping the other foot on the ground. Hold this position for 10 seconds, then slowly lower your leg. Alternate legs, repeating about 10 times each. Knee Exercise 3) Walking Walking for about 30 minutes daily is effective not only for preventing knee arthritis but also for weight management. Wear comfortable shoes to protect your plantar fascia and knees, and maintain a steady pace every day. Knee Exercise 4) Knee Lifts Perform this exercise lying on the floor. Extend one leg straight and bend the other knee. Lift the extended leg into the air and hold for 10 seconds. Alternate between both legs. It is better to exercise on a yoga mat or bed rather than a hard floor. Knee Exercise 5) Leg Raises This exercise strengthens the knees and thighs. Lie in a comfortable position and lift both legs toward the ceiling. It is important not to bend the knees and to keep the legs straight. Repeat 3-4 times with rest periods in between. Avoid movements that strain the knees in daily life, maintain a healthy weight, and prevent knee arthritis through appropriate daily exercises.
