Knees work very hard as they are used to sit, stand, walk, run, and make other movements with your legs. It’s no surprise that with time, knees witness a fair amount of wear and tear and pain. You can prevent and delay knee pain for a long time by understanding your knees and learning the correct exercise for it.
Importance of Exercise in Strengthening of Knee Muscles
Before getting on an exercise schedule, remember to properly warm up by performing some basic stretching. This simple but essential routine reduces tension on the tendons and relieves stress on the knees.
Walking: An effective cardiovascular exercise, walking reduces the stress on your joints. It is a simple and effective way to stay active, maintain ideal weight and mobility of the knees.
Low-Impact Gym Workout: In case you choose a gym workout routine, cross-country skiing or rowing machines are good options.
Leg Lifts: This exercise helps to maintain healthy knees by strengthening the muscles around the joint and reducing stress due to repetitive movements.
Leg Press: Try this low impact exercise to build the strength of the quadriceps muscles supporting the knee.
Single-Leg Stance: This balance exercise improves knee strength and stability. As you become comfortable with the routine, add a new level of challenge by rotating your body slowly to your left and right.
Heel Raises: To further build strength around your knee, you may work your calf muscles with heel raises.
Muscles to Train to Prevent Knee Pain
Knee strengthening exercises train the muscles around the knee to prevent pain and injury. While exercising, remember to train the quadriceps, hamstrings, glutes and calf muscles and also devote time to balance training to improve the strength of the knee.
Simple Exercises to do Reduce Knee Pain
Even if you are prone to knee pain, exercising and strengthening the muscles surrounding the knee joints is recommended. A combination of stretching exercises and strengthening exercises will prevent stiffness in your knee and make them stronger. If you have an existing knee injury, consult a physiotherapist for expert guidance and the right workout regime.
Hot or Cold Therapy
Sore and stiff muscles around the knee relax and experiences relief with some heat. This form of therapy also aids circulation better, helps to increase the range of movement, while reducing the stiffness in those painful joints. In case of knee pain with a burning sensation, apply an ice pack to cool it off. This helps by numbing areas affected by the pain. Cold therapy also assists in reducing the swelling in a joint.
Knee Support or Braces
Varieties of knee braces provide additional support to the knee and are designed for specific conditions and symptoms. For instance, an osteoarthritis knee brace helps to reduce the load on the knee. You may opt for a compression sleeve which provides warmth and stability to the knee joint.
Knee pain is one of the most common joint pains that affect people across age and geographies. While it may be impossible to completely avoid it, it is definitely possible to delay the pain by increasing our awareness.