Knee Pain and Exercises
Knee Pain and Exercises Knee pain is a common issue. The knee joint’s main function is to bend, straighten, and bear the weight of the body, along with the ankles and hips. In order to perform all of these actions and to support the entire body while doing so, the knee relies on a number of structures including bones, ligaments, tendons, and cartilage. Knee pain has a wide variety of specific causes ..
This includes pain caused by:
- overuse
- osteoarthritis
- rheumatoid arthritis
- tendinitis
- bursitis
- meniscus tears
- sprained knee ligaments
If the knee pain is due to an injury or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving the flexibility and range of motion.
Though Exercising a knee that’s injured or arthritic may seem counterintuitive, but in fact, exercise is better for knee than keeping it still. Not moving knee can cause it to stiffen, and this may worsen the pain and make it harder to go about daily activities.
Gentle exercises can strengthen the muscles that support knee joint. Having stronger muscles can reduce the impact and stress on the knee, and help the knee joint move more easily.
Before you start an exercise program for knee pain, be sure to talk to your doctor or physiotherapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.
Common Stretching and Strengthening Exercises..
1. Straight leg raises
The straight leg raise strengthens quadriceps (the muscles at the front of your thighs) as well as hip flexor muscles. If you flex your foot at the end of the move, you should also feel your shins tighten.
How to do this exercise:
- Use a mat to add cushioning under back.
- Lie down on the floor with one leg bent and one leg straight out in front of you.
- Contract the quadricep of your straight leg and slowly raise it up off the floor until it’s the same height as your bent knee.
- Pause at the top for 5 seconds, then lower to the starting position.
- Do 2 to 3 sets of 10 repetitions for each leg.
2. Side leg raises
This exercise works on hip abductor muscles. Hip abductor muscles, located on the outside of hips, help to stand, walk, and rotate legs with ease. Strengthening these muscles can help prevent and treat pain in the hips and knee.
How to do this exercise:
- Lie on your side with your legs stacked on top of each other.
- Cradle your head in your hand, and place your other hand on the floor in front of you.
- Raise your top leg as high as you comfortably can.
- Pause briefly at the top, then lower your leg.
- Do 2 to 3 sets of 10 repetitions for each leg.
3.Heel and calf stretch
This stretch targets the muscles in your lower leg, specifically your calf muscles
How to do this exercise:
- Stand facing a wall.
- Place your hands on the wall and move one foot back as far as you can comfortably.
- Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
- Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
- Change legs and repeat.
- Do this stretch twice for both legs.
4. Quadriceps stretch
This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
How to do this stretch:
- Stand next to a wall or use a chair for support.
- Feet should be shoulder-width apart.
- Bend one knee so your foot goes up toward your hips.
- Grab your ankle and gently pull it toward your hips as far as you can comfortably.
- Hold for 30 seconds.
- Return to the starting position and change legs.
- Repeat 2 times on each side.
5. Hamstring stretch
This stretch targets hamstrings, the muscles in the back of thigh. You should feel this stretch in the back of your leg and up to the base of your hips. If you flex your foot, you may also feel the stretch in your calves.
How to do this stretch:
- Use a mat to add cushioning under your back.
- Lie down on the floor or mat and straighten both legs. Or, if it’s more comfortable, you can bend both knees with your feet flat on the floor.
- Lift one leg off the floor.
- Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful.
- Hold for 30 seconds.
- Lower and change legs.
- Repeat 2 times on each side.
6. Half squat
Half squats are an excellent way to strengthen your quadriceps, gluteus, and hamstrings without straining your knees.
How to do this exercise:
- Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
- Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
- Pause for a few seconds, then stand up by pushing through your heels.
- Do 2 to 3 sets of 10 repetitions.
7. Calf Raises
This exercise strengthens the back of your lower legs, which includes your calf muscles.
How to do this exercise:
- Stand with your feet shoulder-width apart.
- Position yourself next to a wall or hold on to the back of a chair for support.
- Lift both your heels off the ground so that you’re standing on the balls of your feet.
- Slowly lower your heels to the starting position.
- Control is important with this exercise for strengthening your calf muscles.
- Do 2 to 3 sets of 10 repetitions.
8. Hamstring curl
The standing hamstring curl targets hamstrings and gluteus(hips).
How to do this exercise:
- Stand facing a wall or use a chair for support.
- Your feet should be hip-width apart.
- Lift one foot up, bend your knee, and raise your heel toward the ceiling. Go as far as you can, while keeping your upper body still.
- Hold for 5 to 10 seconds.
- Relax and lower to the starting position.
- Do 2 to 3 sets of 10 repetitions for each leg.
9. Leg extensions
Using your own body weight, rather than a weighted machine, to strengthen your quadriceps helps keep added pressure off your knees.
How to do this exercise:
- Sit up tall in a chair.
- Put your feet flat on the floor, hip-width apart.
- Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair.
- Pause, then lower to the starting position.
- Do 2 to 3 sets of 10 repetitions for each leg.
10. Prone leg raises
This exercise works on hamstrings as well as gluteus.
How to do this exercise:
- Use a mat to add cushioning beneath you.
- Lie on your stomach with your legs straight out behind you.
- You can let your head rest on your arms.
- Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain.
- Be sure to keep your pelvic bones on the floor throughout this exercise.
- Hold your leg in the lifted position for 5 seconds.
- Lower your leg, rest for 2 seconds, then repeat.
- Do 2 to 3 sets of 10 repetitions for each leg.
What you should remind before starting exercises?
Before you start exercises, it’s important to spend at least 5 to 10 minutes warming up.
Low-impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options.
Beside these above mentioned exercises one may opt for other low impacted exercises like yoga, swimming, walking, stationary cycling etc.
Finding relief from knee pain depends on the cause or issue that’s making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis. A combination of diet and exercise may help you lose weight and strengthen the muscles in your lower body, especially around your knees.
Takeaway ..
Knee pain is a common ailment that affects millions of adults every year. Exercises support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future injuries.
With any type of joint pain, it’s best to talk to your doctor or physiotherapist before starting an exercise program. They can help you select the exercises that are safest for you. They can also recommend modifications based on your knee pain and the underlying cause.
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