Do strengthening Exercises for the care and relief of Knee Pain
Effectiveness: 3.8Popularity: 25
Why it works: Exercise helps to slow the progression of osteoarthritis. It is also good for strengthening the leg muscle which supports for the joints.
How it works: There are multiple muscles related to the operations of knee joint, including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus. Some easy exercises can be used to strengthen related muscles:
Straight-Leg Raise: Lie faceup on the floor with one knee bent and the other leg on the ground. Lift your straight leg up approximately one foot high, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling). Do 3 sets of 10 to 15 reps, alternating legs.
Quad Foam Roller Stretch
Lie facedown and with a foam roller under your right leg, right under your quad. Put the majority of your bodyweight on your leg, and roll forward and backward slowly. Do it for five minutes and then switch leg.
Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh.
Fold over your left leg, keeping your back straight. Hold for 30 seconds, then switch legs.
The self cure remedy of Do strengthening Exercises for the care and relief of Knee Pain has an effectiveness score of 3.8 and a popularity score of 25 on the self-cure system.