0 Flares 0 Flares ×

Knee pain in old age is the most common problem. As we get old we feel aching and soreness while standing or climbing stairs in the knee. As we get older the shock absorbers of our body start disappearing, the smooth tissue which covers the joints of our body disappears with the age. Without this smooth tissue, we start feeling aching in joints. Most used joints in our body are the knee. This is why we start feeling pain in the knee as we get older. This is the most common problem, most of the people start feeling pain in the knee after the age of 50.

The aching knee can be reduced by the exercise. In many studies, it has been shown that the exercise is effective in reducing the knee pain. But the old people can’t do heavy and tough knee exercises, they already feeling the knee pain. In such conditions, old people can do light knee exercises to overcome the knee pain. Here are 7 simple exercises for knee pain in old age. These are the simple exercises for knee pain.

7 Simple Exercises for Knee Pain in Old Age

7 Exercises for Knee Pain in Old Age

1. Walking

Walking - Exercises for Knee Pain in Old Age

Walking is the most simple and easy exercise for knee pain. Any old person can and must do walking. When we walk the muscles around the knee gets strengthen. It also increases the bone strength. Weak muscles around the knees are the common cause of knee pain. Walking help, them to get strengthen. If you feel pain while walking then start with 15 minutes walk daily for 5-6 days in a week. Next week when you feel comfortable you can increase the walking time up to 30 minutes.

2. Quadriceps Stretching

Quadriceps Stretching - Exercises for Knee Pain in Old Age

Stretching is the most effective way to avoid knee pain and knee injuries. Gentle stretching the joints can help you to reduce the knee pain. Do not stretch the part that is aching, try to stretch the muscles around your knees. Quadriceps stretching is the effective way of stretching for knee pain. To do quadriceps stretch, stand behind a chair and hold it for support. Now bring one leg heal up to buttocks folding the knees. Hold your ankles with one hand and push your leg towards buttocks as much as you can. Hold in this position for 20-30 Seconds. Put your leg down and do the same step with another leg. Do this for 8-10 times for each leg.

3. Hamstring Stretch

Hamstring Stretch - Exercises for Knee Pain in Old Age

Another easy stretching for knee pain in old age is hamstring stretch. To do hamstring stretch, sit down on the floor or mat. Make your back straight and spread your legs, toes should face the ceiling. Go forward and try to touch your ankles with straight legs. Hold at the same position for 30 seconds then relax for few seconds. Repeat this for 10 repetitions.

4. Cycling

Cycling - Exercises for Knee Pain in Old Age

Another simple exercise for knee pain in old age is cycling. Cycling helps the muscles around the joints of leg active and strengthen. If you are not much old to do the cycling then a regular 10-15 minutes of cycling can reduce the bone loss and knee pain. Cycling not just improves the knees but your ankles and upper leg joints gets strengthen too.

5. Swimming or Walking in Pool

Water Exercises - Exercises for Knee Pain in Old Age

Swimming or walking in the pool is helpful in improving the muscles strength of your joints. Swimming is the best water exercise for the knee pain. If you can’t swim then just walking in water is also good for you. The water creates a light resistance while walking and this is effective in increase the strength of soft tissues around the knees.

6. Leg Raises

Leg Raises - Exercises for Knee Pain in Old Age

Another easy knee exercise for old people is leg raises. This can be done easily without the help of anyone. To do leg raises lay down by your back on a mat with straight legs. Place your both hand by the side of your body to get support. Now bend one leg by the knees and raise another leg towards the ceiling with bending. Try to raise your leg as much as you can. Hold for 5 seconds and slowly lower the leg. Now flat your both leg and repeat the same step by folding your another leg. Repeat this exercise for 10-12 times for each leg.

7. The One-Leg Dip

This exercise is little hard for old age peoples but effective in reducing the knee pain. If you find it too hard then practice the above exercises and once you feel that you have developed enough strength then try one-leg dip. One –Leg Dip exercise is also effective in maintaining the balance. Stand straight and put your both palm to each other in front of you. Lift your one leg straight, now you are standing on your one leg. Now, slightly go down to make a bent on the leg you are standing. Just bent for one or two inches. Now repeat it with another leg. Do 6-8 repetitions for each leg.

Read Also: 5 Easy Knee Strengthening Exercises for Knee Pain

These are the 7 simple exercises for knee pain in old age. These simple exercises are the most effective way to strengthen the muscles around your knees. Simple Walking or Walking in water is the simplest knee pain exercises. Cycling and stretching are the essential exercises if you want to get rid of knee pain. If you keep practicing these exercises daily, you will develop a good resistance for knee pain.

0 Flares Twitter 0 Facebook 0 Google+ 0 StumbleUpon 0 Pin It Share 0 0 Flares ×

3 Comments

  1. Very usefull exercise for my age

  2. all excersices are simple. one can do it .
    i will start this from now onwards.
    to eat bhindi ( okra ) also reduces knee pain in all ages.

Say Something About the Article!

Your email address will not be published. Required fields are marked *

*

0 Flares Twitter 0 Facebook 0 Google+ 0 StumbleUpon 0 Pin It Share 0 0 Flares ×