Exercise is one of the best remedies for those who find themselves dealing with chronic knee pain. So here are 6 simple exercises to keep knee pain at bay. That said, exercises must be chosen carefully to avoid worsening the problem. One safety tip for those who combat pain in the knees with exercise is this: they should avoid bending legs to the point where the knees stick out further than the toes. That is a recipe for trouble as it causes too much pressure to be placed under the kneecap.
6 Simple Exercises To Keep Knee Pain At Bay
The Relationship Between Being Overweight and Pain in the Knees
Being overweight plays a large role in knee health and can cause knee pain as excess pounds add to the weight that the knees must carry. The more weight a person carries, the more likely they are to need a complete knee replacement in the future. This means that among the first steps that an individual should take towards pain-free knees is to lose weight.
Exercises for Preventing and Relieving Pain in the Knees
• Sitting Half-Squats
This exercise involves sitting in an armless chair with arms hanging loose and relaxed and then rising to a standing position. The feet should be kept flat on the floor at all times.
• Hamstring Stretches
The person doing this exercise should sit on the floor with both of their legs stretched out before them. They should place the bottom of one foot against the inner thigh of the other leg. They should then bend forward at the hips to touch the ankle of the outstretched leg.
This exercise consists of stepping up onto a bench or staircase with one foot then repeating with the other foot. At all times during this exercise, the knee should be positioned directly above the ankle.
Stretching the quadriceps is a good way to improve range of motion of the knee. The individual bends one leg behind them, using a table or wall to support them. They then grab hold of their ankle and pull it up to their buttock. This is done with one leg and then the other.
• Leg Lifts
The individual should first lie on their stomach on the floor. They should then lift one leg about six inches off the floor and hold the position for as long as possible before repeating with the other leg.
• Wall Slides
This exercise involves an individual standing with their back against a wall and then bending their knees about 30 degrees and straightening back up again. This should be repeated several times, and they should attempt to hold themselves with their legs in the bent position for as long as possible.
General exercises such as walking and running are all important for knee health and can help to increase an individual’s knee-strength and range of motion. If high-impact exercises cause pain or discomfort, an exercise bike is a good way to get many of the same benefits without the additional pain. Exercising for good knee-health and for easing hurting knees should be done at least three or four times per week.
Diana Chin is a health consultant and writes on subjects of joint and knee pain treatment, especially for athletes.