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The knees are essential for the whole support of the body and because of that that they suffer a lot of pressure and usually the most damage.
They are very vulnerable because of this and when they suffer any kind of injury it can reflect badly on your general movement and may disrupt some of the daily activities as well as walking running and so on.
Of course, there are some exercises you can do in your own home to relieve the pain and symptoms and even make your knees, tendons, and joints stronger so that you decrease the risk of them getting hurt or injured.
This will soothe the pain and prevent any further damage. These following exercises are indeed simple and you will not need any gym equipment. The only thing you need is will and 10 minutes of free time.
- Hamstring Curls
Sit on a chair and hold it at your back with your hands. Start by lifting your left foot towards your back at a 90-degree angle and not more. Hold this position for 5-10 seconds and then release. Repeat the same with the other leg and repeat as much as you can and like.
- Straight Leg Lifts
Start by lying on your back and bend your one leg while the other is straight on the floor. Tighten your muscles and slowly raise the leg on the floor in an upwards manner. Make sure the muscles are tightened. Keep this position for 5 seconds and repeat the same with the other leg.
- Wall Slide
Stand with your back against a wall, bend your knees and slowly start going up and down the wall. The knees should not go beyond the toes and for extra balance use your arms. Repeat this 5-10 times or as much as you can handle.
- Bent-Leg Raises
Start by sitting in a chair and raise your one leg up. Keep it straight without locking the knee and hold that position for 1 minute. Then bend the knee until you touch the floor, hold the position a short while and return to the starting stage.
You can do these exercises on the stairs at home, a bench on the park or a very sturdy coffee table. Place your feet on the surface about two feet tall and straighten your knees and go down. Repeat this as much as you can at your own pace.