Dealing with knee pain can be a frustrating and debilitating experience for many people. Whether it’s from an injury, arthritis, or overuse, knee pain can make simple tasks like walking or climbing stairs seem impossible. However, research has shown that **exercise** can be one of the most effective ways to manage and even alleviate knee pain.
The Benefits of Exercise for Knee Pain
When you have knee pain, the idea of **exercise** may seem counterintuitive. After all, why would you want to put more strain on a joint that is already hurting? However, **exercise** can actually help strengthen the muscles around the knee, improving stability and reducing the risk of further injury. Additionally, **exercise** can help increase flexibility and range of motion, which can help alleviate stiffness and discomfort.
Notice all of the fibers are going straight up and down. If there are no other problems and you take stress off of your injury, tendinitis can go away on it’s own. If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911. “Keep both feet pointed straight ahead and keep the front foot planted firmly so the heel is down on the ground,” Prestipino says. Keep your back straight and neck in a comfortable, neutral position looking straight ahead. A sharp, burning (some say “knifelike”) sensation more often indicates an irritated nerve rather than a joint or ligament problem.
That’s because a joint that moves fully and freely feels and functions better – and allows the muscles around that joint to work at their best. Too often, people mistakenly look at muscular strength first as the solution to solving pain, when they should be looking a bit deeper. Regarding knees, you need a bit of what we call “hyper-extension”. But most practitioners tend to focus only on how well a knee is bending. For knees – just getting to straight isn’t good enough.
If that’s too much at first, you can slowly work towards that. These findings suggest walking regularly may offer some protection from pain due to knee osteoarthritis. People with knee osteoarthritis may reduce their risk of knee pain by walking more, according to a study published online June 8, 2022, by Arthritis & Rheumatology. If you’ve been in pain for some time, it’s natural to want to avoid any activity you feel might make it worse. Here are common questions and comments Dr. Vaughn hears, and how she helps people cultivate optimism in the healing power of exercise. Here, learn more about why NOT exercising is one of the worst things you can do for your knees.
The MCL, located on your inner knees, prevents them from bending inward. The ACL and MCL are the two most commonly injured ligaments of the knee, though you can also tear your posterior cruciate ligament (PCL) or lateral collateral ligament (LCL). Jumper’s knee—also called patellar tendinitis, patellar tendonitis, or patellar tendinopathy—is a knee joint injury. As the name suggests, you can develop jumper’s knee after strenuous jumping, often from playing basketball or volleyball.
Adolescents most commonly have dislocated kneecaps from playing sports. Infectious arthritis happens if bacterial, viral, or fungal infections from other body parts spread to your knees, causing pain. Runner’s knee is one of the most common overuse injuries, affecting about 13% to 30% of runners. People often develop runner’s knee when they change their running mileage or speed or start doing more hill training than usual. Bursitis causes pain in the front of your knee if a bursa becomes irritated and swollen.
If you’ve got lingering knee pain and haven’t yet taken a look at your ankles – I recommend doing so – they could be the overlooked issue. The knee is a complex joint involving bones, ligaments, menisci, muscles, and tendons that all support the joint. You may have achy knees if there is damage or stress to any of those components. Many physical activities, such as bending, jumping, running, and stretching, can impact or strain your knees, which may cause pain while you work out. If you have other medical conditions or health problems, it’s best to speak with your doctor to see if there are any reasons to avoid certain movements. If you have an acutely inflamed knee that’s swollen and painful, exercises aren’t advisable without first talking to a physical therapist or doctor.
Types of Exercises for Knee Pain
There are several types of **exercise** that can be beneficial for managing knee pain. Low-impact activities like swimming, cycling, and walking can help improve cardiovascular fitness without putting too much stress on the knees. Strengthening exercises like squats, lunges, and leg lifts can help build muscle around the knee, providing support and stability. Stretching exercises like yoga or Pilates can help improve flexibility and reduce stiffness in the joints.
In conclusion, if you are suffering from knee pain, don’t let it hold you back. Incorporating regular **exercise** into your routine can have a significant impact on reducing pain and improving overall function. Always consult with a healthcare professional before starting any new **exercise** regimen to ensure it is safe and appropriate for your specific condition.
