It sounds like you’re making popcorn each morning as all your joints crack and pop as you get out of bed! Knee pain used to be an ‘old people problem’, but not anymore, as doctors say that more and more millennials are starting to experience knee pain. They say that the 2 main causes for knee pain are long hours in a sedentary position and poor posture when working out. So here are the best and worst exercises for knee pain.
Exercises For Knee Pain
“Exercises for knee pain include exercises that strengthen the thighs & hamstrings, as this will provide support to the knees & reduce or prevent knee pain”
The first thing to keep in mind is that you should never try to “push through the pain” – the knee joint is quite delicate, so if you put excessive pressure on it while it’s damaged, you could land up with a serious injury. In addition to your knee muscles, you should also work on your thigh muscles, as stronger thigh muscles reduce knee pain by providing support to the knees and easing some of the pressure on these joints.
Straight Leg Raises
To do straight leg raise, lie flat on the floor and bend one of your legs at the knees, so that the sole is flat against the floor. Keeping the other leg completely straight, raise it until it is at the same height as your opposite knee. Researchers found that people with knee pain who performed straight leg raises experienced significantly less knee pain and improved knee function.
To do a simple standing hamstring curl, stand straight with your hands loosely holding the back of a chair. Slowly lift your leg and bring your heel as close to your butt as possible and then return to your starting position and repeat this with the other leg. This exercise will strengthen your hamstrings – the muscles along the back of your thigh. This will help to reduce the pressure on your knee joints.
Wall squats are moderate intensity exercises in which you stand with your back against the wall and then slowly slide down. Whilst sliding down you bend your knees, hold and then return to your original position. Studies show that wall squats with up to a 50 degree knee bend will put less pressure on your knees, while angles between 60 degrees and 90 degrees will result in significantly greater stress.
Exercises To Avoid If You Have Knee Pain
“Some exercises place a great deal of stress on the knee joints and you should avoid them as far as possible until your knees are stronger and your knee pain is reduced”
Skipping is a high-impact exercise. When you skip, you are completely airborne – even if it is for a fraction of a second; so, when you land down on your feet again, your knee joints are forced to absorb the impact. Do not include skipping in your fitness routine if you have knee pain.
Running and jogging can also place a great deal of stress on your knee and ankle joints. This is especially true if you are running on a hard surface. Studies show that running on grass produces between 4 and 16% less pressure than running on concrete or asphalt.
Plyometric exercises are equipment-free explosive exercises that rapidly increase your heart rate, which in turn increases the amount of calories you burn. Exercises like pile squat jumps, double jumps, and lateral lunges are excellent exercises, but they put a great deal of stress on your knee and ankle joints and so you should avoid them if you have knee pain.
How To Protect Your Knees When Exercising
“When performing high-impact exercises, especially lifting weights, make sure that you use a knee brace for additional support”
There are several steps that you can take to protect your knees while exercising. Limit the amount of high-impact exercises in your regular exercise routine. Whether you are trying to lose weight or gain muscle, it is important to work on muscle flexibility and overall toning as this will help to reduce the risk of joint injury and pain.
Isometric quadriceps exercises are very effective in preventing as well as treating knee pain as they help to strength the muscles around the knees, which reduces the amount of stress they have to bear. When performing high-impact exercises, especially lifting weights, make sure that you use a knee brace for additional support.
In addition to exercises for knee pain, you can also include floor exercises such as abdominal curls, crunches, and push-ups in your regular routine. Exercise ball routines will also help to improve joint strength and flexibility and prevent knee pain and similar problems in the future. The shoes you wear are also very important as shoes with good cushioning will reduce the impact on your knee joints and prevent unnecessary wear and tear of these joints.
August 1, 2018