Exercise Suggestions for When you Have Knee Problems in Knox County, Ohio
Knee pain, acute or chronic, can be detrimental to your health and quality of life, so it’s essential to know how best to cope with it. If you have knee pain, exercise is a great way to help manage it and minimize any symptoms. But if you’re only familiar with just a few exercises, plenty more options can help you relieve your pain and get back to your daily routine.
Lying Knee Bend
It is a simple exercise that helps strengthen the areas around your knees. Lie on your back, bend one knee up, and bring the lower leg down towards the upper leg. Slowly extend the knee again, and then repeat ten times. Switch to the other leg and do the same number of repetitions. The lying knee bend is a great way to get the kneecap back into alignment, loosening joint and muscle tension and improving circulation.
Static quad strengthening
The quadriceps are the muscles that make up your thigh, and a strong quad can help support weight and minimize pain in your knee. To strengthen these muscles, lie on the floor with your right upper thigh on top of a foam roller. Squeeze it for about 10 seconds, then switch to the other leg. It can be done three times a day, morning, noon, and night.
Supported leg raise
Lie on your back, and lower one leg straight back towards the floor. Place a pillow under your knee if it’s uncomfortable or there is no leg resistance. You can lift and lower it ten times and repeat the same number on the other leg. Avoid putting all your weight on the leg. This exercise helps strengthen your hip flexors, relieving tension in your knee joint and improves balance.
Lying leg raise
Lie on your back and lift your upper legs off the ground. Your toes should be pointing towards the ceiling throughout the exercise. Hold the position for a few seconds, then lower them down slowly. Make sure to hold the back of your lower leg towards your chest if you feel any pain or discomfort in your knee.
Seated knee extension stretches
It is the exercise for you if you have strained knee muscle or knee pain caused by arthritis or other conditions. Sit up and place your right leg on the chair opposite you. Push your knee downwards, and then hold it for a few seconds. Repeat 10 times, switch to the other leg, and do the same number of repetitions.
These are just some ways to improve your knee health and get back to your daily routine. Exercise is a great way to help you manage chronic knee pain, whether caused by an injury or an ongoing condition. Doing these exercises regularly will make your life easier and help you get back to the activities that make up the bulk of your life.