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Exercising Your Way Through Knee Pain Relief

January 19th, 2012 | Add a Comment

Knee pain is a common affliction that affects millions of individuals yearly. It can be triggered by an a number of different factors which include sustaining a recent injury, over stressing the knees with too many physical activities, as well as a slew of medical conditions such as gout, arthritis, and infections.

For those suffering from nagging sports related knee pains, or the recent victim of an accident or fall that has impaired their capacity to move, knee exercises are the easiest, safest, and most affordable solution to your problem.

As you place tension and stress on your lower limbs each day, it is necessary that you make sure that your knees can hold out. Knee calisthenics have a way of boosting the strength of the muscles, tendons, and ligaments that give you the agility and flexibility to move with ease.

Strengthening your knees through any of these simple yet highly effective stretching exercises can ensure that you will be ready to run, sprint, and jump anytime of the day.

Knee Stretches

Tightly wound and weak muscles can easily give in to pulls and injury. This is why it is necessary to properly stretch and give the muscles that support your knee a work out to make sure that they are strong enough to resist injury or trauma.

1. Heel Slide Extension – with your back on the ground, angle your left knee towards a bent position while the foot rests firmly on the floor. Gradually slide the heel outwards and hold for 10 seconds before resuming your original position. Repeat at least 10 times alternating on each leg.

2. Hamstring Extension – resume an upright position and place one foot in front of the other with the toe raised upwards. With your balance in check, gradually bend the back knee all the way to your hip until it is completely stretched. Hold, release and repeat switching between each knee.

3. Seated Chair Extension – use two chairs and place them across each other. Take a seat on one of the chairs and rest your foot on the other one and see to it that your knees are slightly elevated. Carefully press on your knees moving them close to the floor. Hold for a few seconds, release and repeat.

4. Knee Flex Extension – while seated, take out a long bath towel and circle it around your foot. Slowly tug on the towel until your bent knees are raised off the floor. Switch between each leg and repeat five times.

Knee Strengthening Exercises

As your knees absorb the shock of each step and momentum change, it is vital that you talk to your doctor about incorporating these simple fitness routines into your workout. They will strengthen the muscles connected to your knees while improving your overall balance and flexibility. In addition to the exercises below, there are custom made orthotics for plantar fasciitis and knee pain. What few people understand is that the common causes of heel pain can lead your body into making minor adjustments that then begin to affect your knees. When you speak with your doctor about new knee strengthening exercises it is a good idea to also bring up the possibility of supports or orthotics to re-align your feet and improve the entire support network for your knees. Now on to the exercises:

1. Wall Slides – with your back firmly against the wall, slowly slide down until you reach a comfortable seated position. Hold this position for a few seconds before sliding back up. Repeat at least ten times.

2. Hamstring Curl – Stand against a wall and make sure that your thighs are in direct contact with the surface. Bend one of your knees upwards as far as you can go. Hold for a few seconds before swapping with the other knee. If you have ankle weights at home, you can try to use them to add extra tension to your exercise routine.

3. Step – Ups – using a low bench or 2-feet high step, stand up firmly onto it and step down. Go back up and down in a rhythmic motion. Start with only a few turns and gradually progress as you begin to get stronger. For better results, do some arm pumping while stepping up and down for a full body workout.

4. Leg Raise – sit on a chair and extend one of your legs out. Keep this position for roughly 60 seconds before gradually lowering the elevated leg by bending the knee. Hold midway for half a minute before resuming your old post.

5. Abductor Raise – lie on the ground with your body tilted to the side supported by your elbow and with one leg bent and the other in a straight line. Work on your top leg by slowly lifting it up until you feel your lower limbs stretch. Hold for 10 seconds before pulling it back down.

6. Biking – whether on a mobile or stationary bike, biking is an excellent way of strengthening the quads, hamstrings, and knees while extending your range of movements. When using a stationary bike, see to it that your knee is at a 15 degree angle.

A good combo of knee stretching and strengthening exercises should be done daily. For rookies, start out small until you adjust to the new routine and slowly add additional repetitions or ankle weights as your strength improves.

While you may start out with a bit of difficulty, always keep in mind that slow and steady will lead to a lifetime of mobility and pain free steps.