Adopting a walking routine can help improve the strength and flexibility of the muscles around the knee joint. Start slowly, walking for just a few minutes on a treadmill or flat pathway. As this exercise gets easier, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your legs. The Arthritis Foundation states that exercise may be the most effective way to treat osteoarthritis without medication. Strong, flexible muscles can also keep knees healthy and prevent injury. Exercises for knee arthritis, such as leg lifts and kick-backs, can strengthen the muscles around the knee joint and help a person stay active.
While it may be tempting to avoid exercise when knee pain occurs, this is not always the appropriate solution. Certain types of exercise can help alleviate existing knee pain and prevent future pain or injury by providing the knee with extra support. A type of knee pain called patellofemoral pain syndrome, or runner’s knee, is often seen in athletes. In addition to being common in athletic people, knee pain can also be a problem for people who have arthritis. The quadriceps stretch helps with flexibility and range of motion.
They are simple, can be done without equipment, and offer a big bang for your buck. And, don’t underestimate the value of doing the basics consistently – proper sleep, healthy nutrition, and stress management. But if the symptoms increase or persist for more than 24 hours, please get your joint checked by a physical therapist or doctor. To increase the stretching sensation, squeeze the glute of the same side as you hold the stretch.
Stretching can also help with knee pain caused by inactivity. During the pandemic, many people likely found that they were sitting more than usual, which can cause tight hamstrings. 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. A person can take several steps to help prevent injury and relieve knee pain.
Knee pain can be a debilitating condition that affects many individuals. Whether due to injury, arthritis, or overuse, finding relief from knee pain is essential for maintaining mobility and quality of life. One effective way to alleviate knee pain is through targeted exercise.
You can do many things to help knee pain, whether it’s due to a recent injury or arthritisyou’ve had for years. If this is the first time you have attempted these exercises please read the information below before starting. By promoting quad, hamstring, and glute strength, the banded bridge exercise helps stabilize your trunk and pelvis and reduces force on the knees, according to Dr. Vinci. People may need to see a physical therapist for a specialized stretching program. Roundhouse Kicks are martial arts moves but, in this case, you are going to use them to strengthen your legs.
Push the back of the knee into the bed by tightening the thigh. You can place a small towel behind the knee and push against it to tighten your muscle. “Exercise is one of the most important things you can do for knee pain,” says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School.
Benefits of Exercise for Knee Pain
Exercise can help strengthen the muscles surrounding the knee joint, improve flexibility, and reduce inflammation. By incorporating regular exercise into your routine, you can increase stability in the knee joint and decrease the risk of future injuries.
Best Exercises for Knee Pain Relief
- Lunges: Lunges help strengthen the quadriceps, hamstrings, and glutes, providing support to the knee joint.
- Leg Raises: Leg raises target the muscles around the knee, helping to improve stability and reduce pain.
- Quad Sets: Quad sets are an effective way to strengthen the quadriceps muscles, which are crucial for knee support.
Frequently Asked Questions
- How often should I exercise to relieve knee pain?
Aim for at least 30 minutes of moderate exercise most days of the week. - Can exercise worsen knee pain?
It’s essential to start slowly and listen to your body. If you experience increased pain, stop and consult a healthcare professional.
