Fix Knee Popping / Grinding In 5 Minutes | Simple Exercise Taught By Expert Physical Therapist

1. Sit on the floor with your legs straight out in front of you.
2. Bend your right knee and place your right foot flat on the floor, about 6 inches away from your left knee.
3. Lean forward slightly so that your right knee is bent at a 90 degree angle.
4. Place your hands on your right thigh, just above the knee.
5. Gently push your right knee towards the floor, while simultaneously pulling your right heel towards your buttock.
6. Hold this position for 30 seconds.
7. Repeat steps 4-6 on the left knee.

Do this exercise 3 times per day for 5 minutes each time.

This exercise helps to:

• Improve the range of motion of your knee joint.
• Strengthen the muscles around your knee.
• Reduce inflammation in your knee joint.
• Reduce the friction between the bones in your knee joint.

If you have any pain or discomfort while doing this exercise, stop immediately. Please consult with a doctor or physical therapist before starting any new exercise program.

Here are some additional tips to help reduce knee popping or grinding:

• Lose weight if you are overweight or obese.
• Wear supportive shoes when you exercise or engage in activities that put stress on your knees.
• Avoid activities that cause pain in your knees.
• Stretch your knees regularly.
• Strengthen the muscles around your knees.
• Get regular massages.
• See a doctor or physical therapist if your knee pain is severe or does not improve with home treatment.

• Facebook