Home Exercises for knee pain!!!!

Knee pain is a common ailment among all ages. It can strike young women, as early as teenagers or
before, and derail a promising athletic career. Knee pain generally affects various day to day activities
such as in walking and maintaining the body posture. However,this can be treated by either by
physiotherapy or by performing certain exercises for the home protocol:

1 – Leg raise (lying)

Lie faceup with one knee bent and the other leg the ground in front of you. Lift your straight leg up approximately one foot, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling).

2 -Hamstring Stretch

Lie faceup with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band. This stretch should radiate down the back of your leg, beginning in your knee.

3 – Side-Lying Leg Lifts

Lie down with your body in side lying position, the leg which is away from the surface should be lifted straight without bending the knee.

6 – Knee press(Quads press)

Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel.  Hold for 5 seconds and repeat 10 times as hard as possible pain free.