A set of exercises for knee pain

Athletes often quit what they love because of injuries, the most common of which is a knee injury. Any careless movement can harm the knee – squats, jumps and other exercises are dangerous if done incorrectly. But in fact, this problem – not a reason to put an end to training, because with the right exercises, physical activity will not cause any harm to a person with an injury. We present to your attention 5 exercises for knee pain.

Fitness expert and founder of the Power Train Sports Institute, Steve Sanders, has developed a set of five exercises that allow you to recover from injury, minimizing the load on your knees without sacrificing training efficiency.

Exercise for pain in the knees 1. Half squat with punches diagonally

• become in a semi-squat position (if you feel a load on your knees, then higher);
• Punch diagonally. You can increase the load by performing punches with weight in your hands.

Exercise for pain in the knees 2. Lateral step ups

• you need to stand on the side of the step, put one foot on it and carefully rise so that the leg standing on the step is fully extended;
• Gently lower yourself down. Additional weights can also be used for a larger load.

Exercise for knee pain 3. Lone bridge

• lie on your back, bend your knees, arms at your sides, palms down;
• feet close to the floor, heels close to the buttocks;
• straighten your leg, it should go parallel to the thigh of the second leg;
• using the strength of the hips and buttocks, lift the body up;
• leg, buttocks and torso should form a straight line. Hold this position for 3 seconds. Repeat the exercise for the required number of times for both legs.

Exercise for knee pain 4. Knee flexion

• Lie down with your arms along your torso. One foot should be inserted into the rubber loop and bending the knee, pull it to the chest;
• hold in this position for 30 seconds, then gently lower the leg and repeat the same for the other leg.

Exercise for knee pain 5. One-sided Romanian pendulum traction

• stand straight, relax your arms, put your feet shoulder-width apart;
• transfer the weight to one side, gradually bending the leg;
• gently bend forward, take your bent leg back and up;
• at the point of balance, you should linger for 30-40 seconds, then return to the starting position and repeat the exercise.

Exercising for knee pain will help you recover quickly from an injury and allow you to continue your full workout. A three-minute exercise will help maintain muscle tone: