Simple exercises to relieve knee pain

Knee pain is a common complaint that you hear around you. Be it a sports person, sedentary individual or an older person, mobility is affected when all's not well with the knee. Let us understand what can actually go wrong. The knee joint functions as a solid pillar for the legs during weight bearing activities, and allows a large range of motions for various daily activities. Two joints make up the knee: one between the thigh bone and knee cap and the other between the shin bone and thigh. The joint is stabilised by the ligaments and muscles. The cartilage called menisci helps to increase the joint area and also stabilise the joint. When these ligaments lose their rigidity, or when the muscles are not strong enough, the knee joint becomes unstable and leads to pain while squatting, climbing or sitting. A clinical examination can establish the exact reason for pain. Often, the knee cap displaces itself too high or too low, and rubs against the leg every time the knee is bent more than 30 degrees, resulting in pain. In addition, a rigid high arch or wrong walking technique can also cause knee pain. A good doctor can tell you the remedy for your pain. However, you can get some relief with these simple, at-home exercises. It's all natural and all safe (if done the right way). Do them thrice a week for best results. Take care to exhale as you lift or exert and inhale while coming back to the starting point. What You Need: An exercise mat, 2-kg and 3-kg medicine balls, ankle weights and a 6-inch platform/stepper. Move 1 Sit on a chair. Place a 2-kg medicine ball between the knees. Slowly extend and raise the legs while squeezing the ball between your legs. Do 2 to 3 sets of 12 to 15 repetitions. BENEFIT: Strengthens the medial muscles of the front of the thigh