Can exercise cure knee pain?

How To Strengthen Your Knee

The knee is the largest joint in the body. People use it fiercely every day while walking, running, climbing or jumping. As a result, it is also very prone to injury and pain. When this happens, a doctor may recommend exercises to help a person strengthen the muscles around the knee.

People of all ages can complain of knee pain. According to one article, a type of knee pain called patellofemoral pain syndrome, or runner's knee, is the most common orthopedic condition in sports medicine. In addition to being common among athletic people, knee pain can also be a problem for people with arthritis. While it may be tempting to avoid exercise in knee pain, it is not always a suitable solution. Certain types of exercise can help reduce existing knee pain and prevent future pain or injury by providing additional support to the knee.

Benefits of knee strengthening exercises

The Arthritis Foundation expresses that exercise might be the best method for treating osteoarthritis without medical procedure, while the American Academy of Orthopedic Surgeons noticed areas of strength for that adaptable muscles can keep knees sound and forestall injury. Knee-reinforcing practices don't straightforwardly influence the knee joint, yet they in all actuality do fortify the muscles around it. Solid leg muscles can assist with supporting the knees. This help can decrease strain and weight on these joints, which can ease torment and assist an individual with being more dynamic. The accompanying activities can assist with reinforcing the muscles around the knee. In the event that an individual encounters torment during these activities, they ought to quit doing them and address a specialist. Anybody with serious knee torment ought to counsel a specialist prior to attempting to work out. It is ideal to heat up with light activity prior to beginning any knee-reinforcing exercise. Instances of delicate activity incorporate strolling, bicycling and utilizing the circular machine, all of which put negligible weight on the knees. This movement will assist with expanding blood stream to the muscles and make them more adaptable.

1.Wall squats

1.Stand with head, shoulders, back and hips against a wall. 2.Keeping the back and shoulders in front, keep the two feet around 24 inches away from the wall. Keep feet 3.something like hip width isolated. 4.Gradually slide the wall back until the body is simply over the typical sitting position.

5.Hold for 5 seconds and a while later slide back up.
rehash.

what not to do:

Don't squat too low. The knees should not go over the toes.

Do not use sharp, jerky movements. Do the exercise slowly and smoothly.

2.Single leg dip

1.Use two high-supported, stable chairs, one on either side of the body, with the arms facing the back of the chair. Put a hand on the rear of each seat for balance. 2.Raise the right leg about 12 inches off the ground. All the weight should be on the left foot. 3.Slowly lean down a few inches, pushing the weight onto the heel of the supporting leg. 4.Pause for 3-5 seconds. 5.Straighten it slowly. Repeat and switch sides.

What not to do:

Do not lean back while lifting the leg. Keep the back and upper body straight.

Do not allow the knee to extend past the toes in the supporting leg.

3.Step exercises

1.Use a large, sturdy stool or exercise platform that is no longer than 6 inches.

2.Step onto the stool with the right foot and allow the left foot to step back. The left leg should not hang on the stool but behind it.

3.Keep the weight of the body on the right leg and hold it for 5 seconds.

4.Slowly lower the left leg and then follow it with the right leg.

5.Switch legs, raising left leg first.

6.repeat.

What not to do:

Do not lock the knees during this exercise. Knees should be slightly bent.

Do not allow any part of the stepping foot to hang from the stool or platform.

People who have balance problems should not do this exercise.

4.Hamstring Curl on Weight Bench

This exercise is a variation of the standing hamstring curl. A person can try this version if he has access to a weight bench that is purpose-built for this exercise. This can be more challenging than the standing hamstring curl, depending on how much weight a person uses.

1.Lie face down on the bench and keep the knees close together. Grip the handle for stability.

2.Press feet under weight. The weight should sit just above the heel.

3.Slowly bend both the knees using the force of the feet to lift the weight. Continue lifting the weight in one smooth motion until the knees are bent at a 90-degree angle.

4.Hold the weight up for 5 seconds and then slowly lower it back down.

5.Do up to 15 repetitions (reps).

What not to do :

When attempting this exercise for the first time, do not use heavy weights. Beginners should use the lowest possible weight and work their way up to heavier weights to increase strength.

5.Standing Hamstring Curl

1.Stand straight with knees bent and keep a distance of 1-2 inches. Have a stable chair, countertop, or other object for balance.

2.Slowly bend one knee behind the body, lifting the heel off the floor keeping the thighs aligned. Continue to raise the heel in one smooth motion until the knee bend reaches a 90-degree angle. Keep the straight leg bent slightly so that it does not lock. 3.Hold the twisted advantage for 5 seconds and afterward leisurely lower it to the floor. 4.Rehash two additional times with a similar leg. 5.Switch sides and repeat.

What not to do:

Try not to arch the foot or twist the foot on the raised leg. Permit the foot to stay in an unbiased, level position.

6.Leg lifts

1.Lie down on the floor on your back. Use a yoga mat, folded blanket or exercise mat for comfort on hard floors.

2.Keep the left leg straight and bend the right leg slightly at the knee, bring the leg closer to the body.

3.Drawing the abdominal muscles inwards Imagine that the navel is being pulled down towards the floor. Doing this should bring the lower back down against the floor and help provide extra support during the exercise. Place one hand under the lower back and make sure there is no space between the small of the back and the floor. If there is room for a hand, gently push the bottom of the arm down.

4.Slowly raise the left leg without bending the knee. Point the toes toward the ceiling and stop when the feet are about 12 inches off the floor. It should be no more than the knee bent on the right leg.

5.Keep the left leg up for 5 seconds.

6.Slowly bring the foot back down to the floor. Don't put it down too quickly or let it fall.

7.Repeat two more times with the same leg.

8.Switch sides and repeat.

What not to do :

Do not let go of the arch of the back during the exercise.

Do not jerk or bounce the leg or raise it above the knee on the bent leg.

People who have osteoporosis or back compression fractures should not do this exercise.

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