FEW EXERCISES TO HELP REDUCE KNEE PAIN: #1 The Best Orthopedics in Siliguri & North Bengal – Dr. Ujjwal Kejriwal

#1 The Best Orthopedics in Siliguri & North Bengal - Dr. Ujjwal Kejriwal
#1 The Best Orthopedics in Siliguri & North Bengal - Dr. Ujjwal Kejriwal

Knee pain. Just by reading this two words, we can relate with it. Knee pain is something that every adult experiences gradually after a certain age. I think that there is no adult out there who can tell that he/she have never experienced knee pain, it has such a worldwide measure of versatility out there.

Knee pain is a common issue. In fact, according to the Cleveland Clinic, 18 million people see a doctor for knee pain each year. This includes pain caused by, overuse, osteoarthritis, tendinitis, bursitis, meniscus tears and sprained knee ligaments amongst others.

This is something natural which will come with rising age, but do you know you can most certainly reduce the intensity of this pain so that it cannot hinder your lifestyle. Want to know how?

With the help of a few exercises done regularly you can reduce the intensity of knee pain. Here, we’ll walk you through some of the most effective exercises you can do to strengthen your knee and reduce knee pain.

  • Stretching exercises:

According to the American Academy of Orthopedic Surgeons, performing lower body stretching exercises may help improve the range of motion and flexibility in your knee joint. This can make it easier to move your knee.

Try to do these stretches and exercises at least four to five times a week in order to strengthen your knee and lessen the pain.

  • Heel and calf stretch

These stretches target the muscles in your lower leg, specifically your calf muscles.

To do this stretch:

  • Stand facing a wall.
  • Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
  • Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
  • Change legs and repeat.
  • Do this stretch twice for both legs.
  • Quadriceps stretch

This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.

To do this stretch:

  • Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
  • Bend one knee so your foot goes up toward your glutes.
  • Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
  • Hold for 30 seconds.
  • Return to the starting position and change legs.
  • Repeat 2 times on each side.
  • Strengthening exercises:

According to the American Academy of Orthopedic Surgeons, you can help reduce the stress on your knee joint by regularly working the muscles around your knee.

To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.

  • Half squat

Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.

To do this exercise:

  • Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
  • Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
  • Pause for a few seconds, then stand up by pushing through your heels.
  • Do 2 to 3 sets of 10 repetitions.
  • Calf raises

This exercise strengthens the back of your lower legs, which includes your calf muscles.

To do this exercise:

  • Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
  • Lift both your heels off the ground so that you’re standing on the balls of your feet.
  • Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
  • Do 2 to 3 sets of 10 repetitions.
  • A few other types of exercise for knee pain:

Once you’ve built up the strength in your knees, you may want to consider adding low-impact exercises to your routine. Low-impact exercises typically put less stress on your joints than high-impact exercises, like running or jumping.

Some good examples of low-impact exercises include yoga, tai chi, elliptical machines, swimming, stationary cycling, water aerobics, walking and light jogging.

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