Are you suffering from chronic knee pain and are in dire need of relief? The first thing you should take into account is that there are exercises that are good for your knees and exercises that aren’t. sometimes the last thing you want to do when you have knee pain is to exercise.
Although it may not be the most pleasant task to begin with, it is worth it in the end. Sometimes a little pain now can prevent a lot of pain later. The knees experience a lot of pressure and daily wear-and-tear, placing them top on the list of commonly injured joints. The following exercises primarily target the muscles around your knee joints, making your knees stronger and overall more resilient.
1. Knee Extensions. Although there is some debate about leg and knee extensions they have been a popular choice among people with knee pain and individuals have spoken widely about its effectiveness. There are many variations of knee extensions, so go with what you are the most comfortable with. You can try heel-slide-knee extensions or short arcs. Short arcs are done by lying down on your back or sitting with your leg horizontal to you. From here put a ball or rolled up towel under your knee. You begin by pulling your toes towards you and slowly straightening your leg, then hold that position for 5-10 seconds and repeat 10-20 times. Full arc knee extensions involve sitting in a chair and straightening your leg in the same fashion. However, those with chronic knee pain should stick to short arcs.
2. Partial Squats. For those who suffer from knee painful squats may be out of the question, but you can improvise with partial squats. Stand about a foot away from a chair with your legs hip-distance apart. Bend at the hips—make sure your knees are not beyond your toes—and gradually lower yourself half the distance to the chair. This exercise won’t over-exert your knees but instead, it will help to strengthen them.
3. Hamstring Stretch/Curl. For a hamstring curl begin with front thighs against a wall, table, or some other surface. Flex your knee up as far as comfortable, hold it for 5-10 seconds, and then lower back down. It is recommended to do 1-3 sets with 12-15 reps, and, if possible, don’t touch the floor during repetitions. Another great way to work out your hamstring is the hamstring stretch. Lying flat on your back with your legs straight, loop a towel, belt, or rope around your foot, and as you keep your knee straight pull it up as close as you can towards your chest. Once you have reached as far as your leg will go hold the position for 10-30 seconds. Do this several times with each leg.