10 Exercises To Reduce Knee Pain

Exercises to strengthen the knees

To relieve stress on the knee joint, it is important to strengthen all the muscles that keep it stable. Focus on movements that will work your hamstrings, quads, glutes, and hips.

Semi-squats

The most effective knee-strengthening exercises are static exercises – in particular, half-squats.

Starting position: standing, feet shoulder-width apart, hands at the seams.

1. Look straight ahead and slowly descend to a 90 ° angle;
2. To maintain balance, you can stretch both arms forward;
3. Hold this position for 3-5 seconds, then slowly rise;
4. Repeat at least 10 times in 2-3 sets. The time between sets can be different, but it is advisable not to rest for more than 1 minute.

As your fitness level increases, increase your squatting time and shorten your rest time.