BEST EXERCISES FOR KNEE PAIN
SUPERIOR AND INFERIOR GLIDE
The knee joint is a complex joint . It is most important joint for various activities like walking , Runing , jumping and other activities .
Now a days the knee pain is most common cause of painful life style .the causes of knee pain varies from individual to individual like immobility , overuse activities like running , jumping or other age related degenerative changes. Whatever the cause of it but the patient who suffers from it is only know the impact of it on his own personal, financial and social life style.
Here I am going to describe some important and easy exercises which may help an individuals to get relief from knee pain.
The exercises are as follows :-
1) HIGH SITTING KNEE SWINGS :-
PROCEDURE :-
-Sit comfortably on high table and grasps the edges of table with both hands so that youre body will stabilise and you will not fall backward.
-Now freely swing your legs in air .
-Note that your thighs should be in contact with table and only legs should free from table . Swing the leg atleast upto available range of flexion and extension.
-Repeat this 20 to 30 times in a session and atleast 2 to 3 times in a day.
2)HAMSTRING CURLS :-
PROCEDURE :-
-Lie on stomach or prone lying on bed.
-keep your hands beneath the chin and see forward .
- Keep your both legs slightly apart to each other .
-Now slowly lift your leg off from ground and slowly let your leg to go towards ground.
-Repeat this for 20 to 30 times in a session and for 2 to 3 times in a day.
-This exercise activates and strengthen the hamstring muscles.
3)VMO STRENGTHENING :-
PROCEDURE :-
-Lie comfortably on bed in supine lying .
-Now flex your hip and knee .
-Now place a towel roll or a small pillow between both knees.
-Now press the towel roll between both knees and hold the position atleast for 10 to 15 second .
-Now lift your pelvis and trunk from bed by maintaining the position and hold the position for 10 seconds.
-Now come slowly in initial position and take a rest.
-Repeat the procedure for 3 to 5 times in a session and 2 to 3 times in a day.
-This exercise not only strengthen the VMO but also strengthen the core muscles and thigh muscles. 
4)QUADRICEPS STRENGTHENING :-
PROCEDURE :-
-SIt or Lie comfortably on bed .
-Place a small pillow or towel roll beneath the knee.
-Now press the towel roll from knee and hold the position atleast for 15 to 20 seconds.
-Repeat this with both legs .
5) HEEL DRAGGING OR SLIDING EXERCISES :-
PROCEDURE :--Lie comfortably on bed or mat.
- Keep your hands on side of body and keep your legs slightly apart to each other .
-Now drag your leg towards your body and away from body by sliding your heel .
-Note that your heel should be in contact with groung all time ,if you can Wear a socks then it will be more beneficial as it provides friction free movement .
-It is most beneficial exercises as it activates muscles around hip and knee.
6)SELF KNEE MOBILIZATION :-
PROCEDURE :-
-SIt comfortably in long sitting position.
-Now grasp your patella or knee cap between index finger and thumb of both hands.
-Now move or slide the patella in middle and lateral directions.
-Now grasp your patella with tips of thumb and index finger and move it in inferior and superior directions.
-It is most important and easy exercises as it improves circulation of synovial fluid between joint surfaces .
-It is beneficial for pain relief and improving joint mobility .
MEDIAL AND LATERAL GLIDE