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Knee pain is the most torturing problem of peoples. They cannot walk; they cannot stand because of knee pain. There are multiple causes of knee pain. Few people feel it because they are active in running or jumping more, and some people feel knee pain because of a diseases such as Arthritis. Causes of knee pain does not matter, exercising always helps. However you should surely contact with a doctor if you have uncontrollable knee pain.

One main reason of knee pain is low blood supply to the area of knee. Such type of problem can be reduced by simple exercises. Here I am sharing such 5 easy knee strengthening exercises to avoid knee pain.

5 Easy Knee Strengthening Exercises to Avoid Knee Pain

5 Easy Knee Strengthening Exercises to Avoid Knee PainImage Source

1. Sit and Stand

Sit and Stand Knee Strengthening ExercisesThis is the most simple knee exercise. You have to just sit and stand to do this exercise. To start this exercise, sit on a chair placing your legs straight to the floor and slowly stand up. Wait for 3-4 seconds and then sit slowly on the chair. Do not use support of your hand to stand up or sit. Also take care that both of knees does not spread. Maintain same distance between both knees. Continue this exercise for 1 minute. You can increase the number of repetition once you become comfortable.

2. Simple Squats

Simple Squats Knee Pain ExercisesAnother easy knee strengthening exercise to avoid knee pain is simple squats. To do this exercise, stand on the back side of a chair. Place both of your hand on the back side of chair to get support. Now slowly sit down until your knee covers the toe, and then stand up slowly. Keep same distance between both knees. Do not shake your knee doing this exercise. Repeat this exercise for 8-10 times. Do not force yourself. When you will become comfortable with it increase the repetitions.

3. Knee Rolls

Knee Roll Exercise for Knee PainYou can do this simple knee rolls exercise to reduce the knee pain. Lay down on your back on a mat. Do not lie on cold floor. Twist both of your legs and place your feet on the floor near your buttock. Place your hand on the floor both side. Now twist both your legs to left side without letting your upper body twisting. Wait for 4-5 seconds and return to the centre. Now repeat this same process to the right side. This exercise will stretch your side muscles of knees and strengthens them. Repeat this for 8-10 times.

4. Leg Ups

Legs Up Easy Knee Strengthening Exercise to Avoid knee painLeg ups is an easy knee strengthening exercises to avoid the knee pain. To do the leg ups lay down on a mat on your back. Place your legs straight and hand on the both side of you. Now, bend your left leg to the knee and slowly raise your right leg to up side. Wait for 5 seconds and then lower it. Repeat it same with the left leg. Do this exercise for 5-7 times to strengthen your knees.

5. Stair Step Up

Stair Step Up Exercise of Knee PainThis is another exercise to avoid knee pain. All you need to do this exercise is just a stair. To do this exercise, stand on the bottom of the stair. Now place your right leg to first step of stair. Then take your left leg to first step of stair and reverse the right leg to the bottom. Continue this exercise until your breath starts. Later you can try this exercise on a higher steps stair.

Read Also: Simple Back Pain Exercises

Sum Up

These 5 easy knee strengthening exercises to avoid knee pain are very effective. You can do these exercises in every morning or in evening. These knee strengthening exercises will improve the blood circulation on your knee and help to reduce the knee pain. If you have unavoidable knee pain then you must contact with a doctor.

What exercise you do to strengthen your knees? Tell us in comment.

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