Joint pain

Best Exercise for Joint Pain at Home

In today’s busy life, all the body parts feeling pain due to continuous work. So, it is important to maintain all body to leave healthy life. Our body consist of many joints for movement of body parts like knee joint, elbow joint etc. These joints feel pain after doing excess work and this pain is continuous pain, so it is important to relieve from such pain for maintain healthy joints. In this article, we provide you best solution to reduce joint pain and also maintain health at home.


Joints are the part of our body where two bones are meet as a linkage. This links allows bones of your skeleton to move. In your body many joints are there such as:
1) Shoulder Joint
2) Hip Joint
3) Elbow Joint
4) Knee Joint
Due to joint pain and back pain person not able to do work properly and also feeling discomfort. This is common problem in old age persons. The joints contain fluid which provide the lubrication between two bones and as the age of person increases, the fluid in joint reduces which causes friction between two two bones. As a result, the person feel joint pain.

Exercise and Knee pain

Exercise is one of the tool which to strengthen the knees and improve the motion & flexibility in knee joint. Before starting any exercise it is advice to warming up the body for 5 to 10 minutes.

Once you complete warm up, try following exercise for knee pain and repeat it for 4 to 5 times in a week.

1) Heel and calf stretch

This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Do this exercise 3 or 4 times a day, 5 days a week. To do this stretch:
1) Stand facing a wall with your hands on the wall at about eye level.
2) Put the leg you want to stretch about a step behind your other leg.
3) Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
4) Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times.
Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles.

Calf Stretch Exercise
Calf Stretch

2) Towel Curl Exercise

Foot-strengthening exercises done with a towel and weights.
Steps for towel curl exercise:
1) While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes.
2) Then, also using your toes, push the towel away from you.
3) Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Towel Curl Exercise
Towel Curl

3) Towel Stretch Exercise

Foot-stretching exercises done with a towel.
Steps for towel stretch exercise:
1) Sit down on the floor or a mat with your feet stretched out in front of you.
2) Roll up a towel lengthwise and then loop it over one foot (around the ball of your foot).
3) Take one end of the towel in either hand and gently pull the towel towards your body to stretch the front of your foot.
4) Repeat with the other foot.

towel stretch exercise
Towel Stretch Exercise

4) Quadriceps stretch Exercise

This exercise specifically focused on your quadriceps, the muscles at the front of your thighs. Performing this move can help to improve the flexibility in your hip flexors and quadriceps muscles.
Steps of Quadriceps stretch exercise:
1) To do this stretch:
2) Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
3) Bend one knee so your foot goes up toward your gluts.
4) Grab your ankle and gently pull it toward your gluts as far as you can comfortably.
5) Hold for 30 seconds.
6) Return to the starting position and change legs.
7) Repeat 2 times on each side.

Quadriceps stretch Exercise

5) Half Squat Exercise

Half squat are an excellent way to strengthen your quadriceps i.e. muscles at the front of your thighs , gluts, and hamstrings without straining your knees.
Steps of half squat exercise:
1) Get into a standing squat position with your feet shoulder-width apart.
2) Place your hands on your hips or out in front of you for balance.
3) Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
4) Pause for a few seconds, then stand up by pushing through your heels.
5) Do 2 to 3 sets of 10 repetitions.

Half Squat Exercise
Half Squat Exercise

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