The knee is the most complex joint in your body however there are some very simple exercises you can perform to help stabilize a joint, even following an injury.
There are many things that can cause knee pain. As much as you can take some pain relief to reduce the pain, there are some exercises to combat the pain. These exercises include:
Lunges
The lunge is another great leg-development exercise that can be done after a knee injury. Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and ensure not to let the knees extend over your toes.
Squats
Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands hanging down by your sides or stretched out in front (this is for additional balance). Lower your body by bending your knees to no more than a 90 degrees angle. It is very important to keep your back straight and don’t let your knees move past your toes. There are different types of squats including:
• Single leg squats with the wide stance
It is performed with your feet pointing slightly outwards. Shift your weight onto your right leg and raise your left foot off the ground. Now bend your right leg and slowly lower yourself, ensuring your right knee points in the same direction as your right foot. Slowly push back to your starting position while keeping your thigh and buttock muscles tight.
• Single leg squat
This involves standing with your both feet pointing forwards, hip-width apart. Lift the left foot off the ground and balance on your right foot. Use your hands for balance. Bend your right leg and slowly lower yourself, ensuring your knee doesn’t go past your foot. It is important also to try to avoid leaning inwards. Push back up slowly to your standing position. Repeat a couple of times for each leg.
The Hamstring Stretch
Lying in face-up position with your left leg flat on the ground, tie a rope or towel around your right foot. Pull your leg as far as comfortable toward your chest. Ensure to keep a slight bend at the knee while you are at it. Try to keep your back pressed to the floor throughout this stretching exercise. Stay this way for about 10 to 30 seconds before letting go and switch legs after a few repetitions. For each leg, repeat three to four times. About six such stretches per week will do just fine.
Leg and Calf Raises
Sit with your back firmly pressed against a wall, with your right leg straight while the left leg is bent with your foot flat on the floor. Gently raise the right leg straight up about a foot off the ground. Hold this position for a while, and then slowly lower to the ground. Do the same with your left leg. As for calf raises, use a chair or wall for balance. Stand with your feet about hip-width apart and toes straight ahead. Gently and slowly lift your heels off the floor, rising onto your toes. Hold in this position for a while then slowly lower.
Leg Lifts for the Inner Thigh
Wearing ankle weights above your knee lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the ground and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Common Causes of Knee Pain
• Exercise injuries
• Osteoarthritis: a form of arthritis that occurs when the cartilage in your knee deteriorates with use and age.
• Chondromalacia patellae: is pain that arise between the patella and the underlying thighbone.
• Dislocated knee cap.
• Osteosarcoma: a tumor in the knee.
• Tendinitis: pain in front of the knee. It can be made worse by climbing stairs or walking up an incline.
Conclusion
Caution should be taken when performing the above exercises. Also, try as much as possible to prevent knee pain from occurring by taking care as you perform various activities. Consult your doctor when you have knee pain when you aren’t aware of the cause. It might be something serious, and there is no need to take chances as far as your health is concerned. It’s better to be safer than put your knees at risk. It will ensure that your ability to move around is not affected in any way. Exercise safely!
References:
1. https://www.consumerhealthdigest.com
2. https://www.glozine.com/lifestyle/health
Author Bio:
Sara Biston is a passionate blogger and health article writer. She is an experienced writer who loves writing about beauty skin care, lifestyle, food, health and wellness. She believes in spreading a word of happiness through her writings. Sara’s passion for healthy living became the catalyst for a major career change. She is firm believing the fact that “Tough time never lost but Tough people do”. You can follow her on Twitter, Facebook and Google+ for daily inspiration
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