The knees are extremely important for the body, as they support it and enable movements. Yet, when they are injured, they cause difficulties or an inability to walk, move, run, and do other everyday activities.
Yet, the following exercises will help you treat the pain in the knee, and what’s more, you do not need any equipment to perform them:
Wall slide : You should start standing tall, with the back flat to a wall. Then, bend the knees, slide down the wall, and again return to the starting position. The arms should be raised overhead. Move them slowly, and keep the feet and legs parallel. Repeat 5-10 times.
Steps -Ups : Step upward with one food on a bench, stairs, or a small table. Place the foot on it, straighten the knee, and step down.
Bent-Leg Raises : While sitting on a chair, raise one leg in the air, but keep it straight thus for a minute. Next, bend the knee about halfway to the floor, hold for 30 seconds, and return to the initial position. Repeat this 4 times with both legs.
Straight-leg lifts : While lying on the back with one knee straight on the floor and one bent, tighten the thigh muscles and lift the straight leg off the floor. Hold for 5 seconds and then lower the leg slowly. Do the same with the other leg.
Hamstring Curls : Hold and face onto the back of a chair, raise the left foot, and bring it toward the back, remaining thus for 5 minutes. Then, lower the leg and repeat with the other leg.
Source: healthyfoodhouse