What does Kinesio Taping DO?
Jayanagar, Bengaluru Jan 27, 2017
If your doctor says it is okay for you to exercise, the best thing to do is to strengthen the muscles that support your knee. This will help you keep your knees flexible and reduce the pain.
- Leg raise
A simple strengthening exercise, start by lying on your back, resting on a flat surface. Bend one knee and rest that foot on the floor. Now, slowly lift the other leg without bending to the height of the other knee and hold in this position for a few seconds. Repeat the same with the other leg. This doesn’t put any pressure on your knee but works on strengthening your thigh muscles.
- Back leg raise
Stand erect with a chair next to you. Now, rest only one foot on the floor and lift the other leg such that you bring your heel as close to your butt as possible. Repeat the same with the other leg. This exercise works on your hamstrings and can be done while lying flat on your stomach as well.
- Straight leg raise
Lie flat on your stomach ensuring your spine is straight. Now, tighten your muscles on one leg and slowly lift it upwards, hold for a few seconds and then lower it back. Repeat the same with the other leg. It is important to make sure you don’t have back pain. If you do reduce the height to which you lift your legs.
- Wall squats
With your spine erect, rest your back against a wall with your feet shoulder length apart. Now slowly lower your body against the wall by bending your knees but not too deeply. Hold in this position for 5 seconds before lifting back up and try to increase the hold time as you progress.
- Calf raise
Stand on a step holding the railing for support. Stand such that your heels are hanging off the edge of the step and slowly raise your heels as high as possible so that you can feel the stretch on your calves, then lower them back. Repeat this 10-15 times.
Remember to never over exert and stop if it becomes painful to avoid aggravating your condition. It is best to start under the guidance of a professional.