Down On One Knee?
Posted on July 23, 2008, under Health.
Pain in the knees at 20!Sad but that seems to be the trend, complaining of aching and sore knees, thigh, ankles, calves..Here are some simple exercises to help you get leggy with it!All these asanas remove weakness or pain from the thighs, calves and ankles; extremely beneficial for knees and heels; counter sciatica pain; boost blood circulation to the legs, thus reducing chances of strains or muscle pulls; strengthen legs overall.
1. Toe Stretches
Sit in the floor.Stretch your legs forward.Keep your hands on the floor, slightly behind your back.Stretch your toes away from your body and then pull them back in.Do this 8-10 times.
2. Ankle Stretches
Keeping the legs stretched taut, move your feet at the ankle.Try and stretch it as far forward as possible and then as for back as possible.Repeat this 8-10 times.
3. Ankle Rotations
Stretch your legs.Raise your right leg a few inches off the floor and rotate your foot in clockwise direction, making a circle with your toes.Repeat 4-5 times.Then rotate it in anticlockwise direction.Repeat for the left leg.
4. Leg Bends
Keep your legs straight but not stretched.Bend them slightly at the knees and then return them to the floor with slight force.Do make sure that your heels stay grounded.Repeat this 8-10 times.
5. Titliasana
While seated with outstretched legs, bend your legs at the knees and spread them outwards to join your soles.Interlock your fingers and hold your toes.Raise and lower your knees in quick succession, to simulate a butterfly’s flutter.Repeat this continuously, 15-20 times at least.
6. Thigh Stretches
Stretch your legs forward and bend them at the knees.Then spread them outwards and join the soles of your feet.Now press your knees downwards gently with your hands.Repeat this 4-5 times.
7. Single Leg Cycling
Lie down and bend your left leg at the knee.Raise your right leg and stretch your foot forward and backward at the ankle.Then cycle with your right leg in a forward and backward motion.Repeat each step 8-10 times.Repeat the same for the left leg while the right leg stays bent at the knee.
SHAKE A LEG
Remember these simple tips to do away with leg cramps..
- Drink water at regular intervals through the day.Dehydration is a major cause of strained ankles, calves and hamstrings.
- Potassium and/or calcium deficiency can cause weakness in joints and bones.Make milk(rich in calcium) and banana(loaded with potassium) your breakfast staples.
- Don’t go for long walks or spend hours on the treadmill just because you see someone doing it or read about it in magazines.Exercise only to your capacity and increase gradually.
- Don’t spend long hours sitting or standing.Change your posture at regular intervals to avoid muscle stiffness.
- Avoid sitting in a position that bends your knees at awkward angles.
- Warm up very well before doing any leg exercises whatsoever.
- Wear comfortable shoes, which are suitable for exercising.
- Massage your feet regularly.
