Exercises for Knee Pain

You may first feel it when bending down to pick something up or possibly you experience it as early morning tightness that you really feel when you first get out of bed. But whenever it strikes your knee pain will undoubtedly grab your attention. The good news regarding knee pain is that it responds well to self-care measures.

There are a number of elements that can place you at risk for knee pain.

Overweight: If you weigh more than you should, you put more stress and pressure on your knee joints. In time this excess stress can cause discomfort.

Overuse: An inflammatory reaction can happen when a repeated activity causes a muscle to get fatigued. This inflammatory action can damage bordering tissue. This can be further intensified when you don’t give the knee sufficient time to totally recoup thereby making it vulnerable to re-injury.

Absence of muscle stamina: Professionals site lack of stamina and flexibility as the leading cause of knee injury. Weak or limited muscles offer less support for the knee joint.

Mechanical issues: Having misaligned knees, one leg that is much shorter than the other, or other architectural abnormalities can add to knee discomfort.

Previous injury: If you have previously injured your knee chances rise that you will hurt it again. Potentially due to the fact that the knee was not offered sufficient time to effectively heal or because it does not go back to the condition it was in prior to the injury.

Age: Some knee-related problems impact youngsters a lot more than mature ones, for example, Osgood-Schlatter disease or patellar tendonitis. Other conditions such as gout and osteoarthritis have a tendency to happen in older people. An injury to the knee can impact any one of the tendons, ligaments or bursa (fluid-filled sacs in the joint).

What conditions can exercise help?

– Bursitis – An inflammation that comes from stress on the knee. The stress may be from repeated overuse, kneeling for extended periods of time, or other injuries.

– Tendonitis – Discomfort that occurs in the front of the knee. It usually worsens when fluctuating stairways. This is a usual injury for skiers, runners as well as cyclists.

– Torn ligaments or cartilage material – This injury can cause severe discomfort and lack of stability of the knee joint.

– Strain or Sprain – A small injury to the ligaments bought on by unexpected or unnatural twisting.

– Hip problems – This may trigger you to really feel pain in the knee area.

– Osteoarthritis – a condition influencing the joints characterized by discomfort and also stiffness and swelling.

– Gout arthritis – A metabolic condition caused by a buildup of uric acid in the joints.

Self Care Treatments

As stated above knee pain reacts well to self-treatment. Some of the things that you can do if you experience this pain are:

– Use ice 15 mins at once, initially and after that about 4 times a day until the pain subsides.

– Rest and avoid the tasks that add to the preliminary injury.

– Elevate your leg to lower the swelling.

– Over-the-counter medicines can provide pain relief, but they can also have unwanted side effects.

– Sleep with a pillow underneath the problematic knee.

– Mild compression, such as with an Ace bandage may lower swelling and provide relief.

It is not always possible to prevent knee pain but there are some things that you can do to lessen the chance that you will have problems.

– Lose excess weight. Maintaining a healthy weight will keep your knees from having to support more than they were designed to.

– Stay flexible. Weak muscular tissues make you much more vulnerable to injuries of the knees. So do stretching workouts daily to keep limber.

– Workout intelligently. Don’t exercise when you have pain or you’re tired. If you have chronic injuries consider changing to sports or exercise that place less stress on your joints. For instance, swimming as opposed to basketball.

– Get properly fitted shoes. When shoes fit poorly we may make it up in the knees and hips, causing them to be misaligned and making them susceptible to injury.

– Appropriate supplements: There are supplements that can help the body keep the ligaments and joints oiled, and actually help rebuild cartilage.

Like Phosoplex ™ is a supplement that is recommended for osteoarthritis and joint discomfort. It is an effective, 100% natural, and safe solution for joint lubrication, pain alleviation, and the restoration of healthy cartilage material. If you stick to the above tips you will certainly go a long way to knockout knee pain before it begins.

Knee Pain Workout

If you have knee pain, there are specific knee exercises that can help to ease the pain and improve mobility. Here is how to fix sore knees from exercise:

Stretching Exercises

1. Hamstring stretch. Stretching the muscles that run along the back of the thigh can help to relieve tension and strain on the knee joint. Prop your right foot up on a chair and with your upper body tall lean forward over your right leg to stretch the back of the leg. Repeat with the left leg. Keep the legs straight while performing this exercise.

2. Quadriceps stretch. These stretches target the muscles in the front of the thigh. They can help to improve the range of motion and reduce pain in the knee joint. Slowly bend your leg to bring your heel toward your glutes. Hold onto your ankle. You will feel the stretch down the front of your leg. Repeat on the other leg.

3 Heel and Calf Stretches. This is an exercise for back knee pain. This will stretch your lower posterior leg. The muscles that attach to the back of the knee. With your palms against a wall keep your right foot near the wall and lunge your left leg back. You can keep your leg bent if you’d like or straighten it. Keep your hips forward to feel the stretch in the back of the leg. Repeat on the right leg.

Strengthening Exercises

1 Straight leg raise. This exercise strengthens the quadriceps muscles and can help to take pressure off of the knee joint. Laying face up on the floor. Bend your right knee up with your foot on the floor while keeping your left leg straight. Raise your left leg about 45 degrees. Slowly lower your leg to the floor. Repeat on the right leg. Perform 3 sets of 10-15 on each leg.

2 Leg curls. This exercise targets the hamstring muscles and can help to reduce pain and improve mobility. Laying on your stomach bend one knee to bring your heel to your glute. Repeat on the other leg. Perform 3 sets of 10-15 on each leg

3 Wall squats. This exercise strengthens the quadricep and glute muscles and can help to improve the range of motion and reduce pain. With your back against the wall lower into a sitting position or as low as you can go without going past parallel. Hold this position for as long as possible.

4 Calf Raises. This exercise strengthens the gastrocnemius and soleus muscles. The calf muscles. Holding onto something for balance and with your feet shoulder width apart raise up on your toes and lower. Repeat as many times as possible. Perform 3 sets.

5 Leg Extension. This exercise will strengthen the quadriceps muscles which will provide support around the knee. Sitting in a chair lift your right leg until it is parallel to the floor. Repeat on the left leg. Repeat 3 sets of 10 on each leg.

6 Side Leg Raises. This exercise will strengthen the abductor muscles. These muscles help you stand, walk, and rotate your leg. Strengthening them will help prevent further pain. Lie down on your side with legs stacked on on top of the other. With your leg straight lift your top leg toward the ceiling. Slowly lower back to the starting position. Repeat on the other leg. Perform 3 sets of 10-15 on each leg.

7 Prone Leg Raises. This exercise will strengthen the glutes. Strong glutes are imperative to strong knees. Laying on your stomach. With your legs straight, slowly lift your right leg up toward the ceiling flexing the glute muscle. Do this as many times as possible. Repeat on the right leg. Perform 3 sets.

If you have knee pain, it is important to consult with a doctor or physical therapist before beginning any exercise program. They can help to design a program that is specifically tailored to your needs.

We can help at Body Ache Escape Massage Center with the soreness by loosening the tight and restricted muscles around the knee! Call us to schedule a massage today or you can schedule online!