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हिंदी

Knee exercises

Knee pain is often less about the joint than about the thigh muscle that carries it.

How to workThese build the muscle that carries the knee. Stop any movement that sharply increases pain — a mild pull is fine, a sharp catch is not.
See a doctor, not a stretch
Quad set
क्वाड सेट · जाँघ कसना
  1. Lie flat with the leg straight out.
  2. Put a palm or a rolled towel under the knee.
  3. Tighten the thigh so the knee presses down onto it.
  4. Hold for a count of five, then let go completely.
Where you should feel it: A tightening across the front of the thigh — nothing in the joint itself.
10 reps, three times a day
Straight leg raise
सीधी टाँग उठाना
  1. Lie flat, bend one knee and rest that foot on the floor.
  2. Keep the other leg straight and tighten the thigh first.
  3. Lift the straight leg about a hand's width off the floor.
  4. Hold for three, then lower slowly — do not drop it.
Where you should feel it: The work should be in the front of the thigh, not the lower back.
10 reps × 2 sets, twice a day
Heel slide
एड़ी सरकाना
  1. Lie flat with both legs straight.
  2. Slide one heel along the floor towards your hip, letting the knee bend.
  3. Stop where it goes without pain and hold for two.
  4. Slide the heel back out until the leg is straight.
Where you should feel it: The bend easing open — a stretch, not a catch.
10 reps × 2 sets
Sit to stand
कुर्सी से उठना-बैठना
  1. Sit at the edge of a chair, feet hip-width, heels under the knees.
  2. Lean forward so your nose comes over your toes.
  3. Stand up without pushing off with your hands.
  4. Sit back down slowly — lower, don't drop.
Where you should feel it: Work in the thigh and hip, more on the way down than the way up.
8–10 reps × 2 sets, once a day

Alongside

Alongside these: fenugreek, turmeric and ginger, ragi and til. And every kilo of body weight lost takes several times that off the knee with each step.

What this is for

Knee painJoint PainJoint Pain / ArthritisRheumatoid Arthritis

See also

Neck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercisesHip exercises