Image source: Diamond Spine Clinic

By regularly doing the exercises you can avoid the pains and keep it flexible and strong. If you are suffering from sporadic knee pain and stiffness, you can get benefit from stretching and strengthening the skeletal muscles that link to your knee. The most important necessity to get a healthy muscle is the steady flow of blood to tissues in the body.

There are many solutions to avoid knee pain by doing some exercises, which can keep muscles flexible and strong. By doing knee exercises regularly can provide relief, stiffness and muscle tension to our body. These exercises can keep us active day long. Here are those useful exercises that can help us to avoid knee pain.

• To do this exercise always keep your feet only 12 inches away from the front of a chair with your feet and hip-width apart and your toes forward.  Be flexible at the hips and then gradually lower down your half part to the chair. When you are doing this exercise, always let your abs tight, and your knees should stay on your toes.

• By wearing ankle weights above the knee can avoid the pain of a knee. Always lie down on your left side and let your legs straight and together. And hold up your head with your left arm. Keep your right foot flexible and let your body straight. Then gradually lift your right leg to the height of your shoulder, and finally, low down your leg slowly. Repeat the same procedure with your left leg then vice versa. 

• Always do some aerobic step to be active and to keep your body fit. Step up to a bench or a staircase   with your right foot. Then   put your left foot on the top of the bench or a staircase, and then put it down. Do this exercise repeatedly.  When you step up to the bench or staircase, your knee should be placed its weight directly over your ankle. Repeat this process with your left foot.

• When you are doing this exercise, stretch out on your back with stretching your left leg flat on the floor. Round a towel or rope around your right foot and then drag your leg as comfortably you can drag it towards your chest. Pressed your back to the floor, when stretching the body. Be in this position for 10 to 30 seconds and then come back to your original position. Repeat this procedure 3 or 4 times with each leg. Do this exercise 5 or 6 times a week regularly.