Whether you're a competitive athlete, a weeknight warrior,
or a daily walker, knee pain can put a stop to your favorite activities.
Knee pain is not an unusual problem. In fact, according to
the Cleveland Clinic, 18 million humans see a doctor each year for knee pain.
This includes pain caused by
excessive use
osteoarthritis
tendinitis
bursitis
meniscus tears
sprained knee ligaments
The good news is that there are several ways to treat knee
pain, including stretching and strengthening exercises that you can do
yourself.
In this article, we'll walk you through some of the most
effective exercises you can do to strengthen your knee and reduce knee pain.
Exercise and knee bread
If knee pain is due to injury, surgery, or arthritis, gentle
stretching and strengthening exercises can help relieve pain and improve
flexibility and range of motion.
Exercising an injured or arthritic knee may seem
counterintuitive, but actually exercising is better for your knee than keeping
it immobile. Not moving your knee can cause it to stiffen, which can make your
stroke worse and make it more difficult to move. A. Awareness of your daily
activities.
Gentle stretching and strengthening exercises can strengthen
the muscles that support you. A. Articulation of l. A. Knee. Having stronger
muscles can reduce the impact and stress on the knee and help the knee joint
actions more without problems.
Before starting an exercise program for knee pain, be sure
to talk with your doctor or physical therapist to make sure the exercises are
safe for you. Depending on your scenario, you could endorse particular
adjustments.
Stretching exercises
According to the American Academy of Orthopedic Surgeons,
performing l. A. Lower body can help improve range of motion and l. A.
Flexibility in l. A. Articulation of the knee. This can facilitate the movement
of the knee.
Before you start stretching, it's vital to spend at least
five to 10 minutes warming up. Low-impact activities like riding a stationary
bike, treadmill, or using an elliptical machine are good warm-up alternatives.
Once you've warmed up, do the following three stretches,
then repeat them once you've completed the core strengthening exercises. A.
Knee.
Try to do these stretches and exercises at least four to
five times a week.
1. Calf and heel stretch
This stretch is stuck inside the muscles of the decrease a
part of the leg, in particular inside the muscle groups of the calf.
To do this stretch:
Stand facing a wall.
Colloquium your hands on the wall and stand one foot back as
far as you comfortably can. The toes of both feet should point forward, the
heels flat, and the knees slightly bent.
Lean into the stretch and hold for the last 30 seconds. You
should sense the stretch within the rear leg.
Switch legs and repeat.
Do this stretch twice for both legs.
2. Quadriceps stretch
This stretch is specifically targeted at the quadriceps, the
muscle mass in the front part of the muscle mass. Performing this movement can
help improve flexibility in the hip flexors and quadriceps muscles.
To do this stretch:
Stand against a wall or use a chair for support. Your feet
should be shoulder width apart.
Bend one knee so your foot comes up toward your buttocks.
Grab your ankle and gently pull it toward your buttocks as
far as you can comfortably reach.
Keep lasting 30 seconds.
Return to los angeles initial position and switch legs.
Repeat 2 times on each side.
3. hamstring stretch
This stretch is going to the hamstrings, the muscles of the.
A. Posterior thigh.
You should feel this stretch via the lateral part of the leg
and down to the bottom of the buttocks. If you flex your foot, you can also
feel the stretch in your calves.
To do this stretch:
For this stretch, you can use a mat to add padding under
your back.
Lie down on the floor or a mat and straighten both legs. Or,
if the end result is extra relaxed, you can double your knees with your feet
flat on the floor.
Raise one leg off the ground.
Colloquium the hands behind the thigh, but below the knee,
and gently from it. A. Knee toward chest until you feel a slight stretch. It
shouldn't be painful.
Keep lasting 30 seconds.
Go down and switch legs.
Repeat 2 times on each side.
strengthening exercises
According to the American Academy of Orthopedic Surgeons
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