Best Exercises for Walking Without Pain

Best Exercises for Walking Without Pain

If you have recently felt pain in your knees while walking, running, or exercising, do not ignore it. This means that this part of your body is weak and that, sooner or later, an injury may occur. Start strengthening these muscles and you will be able to enable pain-free steps. So, we recommend some step exercises.


The knee has one of the most complex joints and it is very important to keep in mind. This especially applies to beginners in training, or if, after a long rest, they continue to exercise. Orthopedists have proven that, after a long period of inactivity, they start training, the first and stronger pains are felt in the knees.

Here are some examples of exercises for the knee joint region

1. Sit on the mat with your legs outstretched. Try to push the mat, tightening the quadriceps (the muscle that extends along the front and side of the leg connects to the knee). Tighten the leg sheet by moving the foot up and stay in that position for 5 seconds. Repeat the exercise 10 times.

2. Lie on the floor with your legs and feet bent at the hip line. Tighten your gluteus, lift your buttocks, without bending your back. Lower your buttocks to the floor. Do this 10 times.

3. Lie on a flat surface. Extend your left leg straight. Place a stretching strap on your right leg and lift your right leg up. Slowly pull your foot down. Repeat the exercise 10 times with one leg and then 10 times with the other.

Step on stairs.

4. Stand on the front of one foot on the step. Slowly lower your foot down until you feel a slight tightening. Your hands are on the support, and your spine should be upright. Repeat the exercise in three sets of 15 times, with both legs.

5. Sit on the edge of the bed, tighten your back. Slowly raise one leg and straighten it completely. The quadriceps and the leg sheet should be tightened. Hold the leg in that position for 3 seconds, and then lower it. Repeat the exercise with the other leg. Do a total of 10 repetitions, with both legs. As a result, the pain will decrease.

6. Sit on a chair, with your feet on the floor. Holding the edge of the chair, lift one leg towards the chest, with the knee bent. Lower the raised knee and repeat the exercise with the other leg. Do this 20 to 30 times, alternating with both feet.

Chair exercise.

7. While you are sitting on the chair, and your legs are on the floor, tighten your gluteus and abdominal muscles. Get up from the chair. Return to the sitting position, so that you will transfer the weight of your body to your heels and tighten your gluteus again. Repeat the exercise 10 to 15 times


So, with these few simple exercises, which you can report at home, try to help you avoid more serious problems and enable yourself functional ability. Therefore, you will influence the quality of your own