Minimize or Prevent Discomfort
Exercises for Knee Pain:
Have you ever experienced knee pain during or after exercises that require any type of bent knee position?
This is a common problem especially if you engage in high impact or intense
exercises and lack flexibility. Flexibility and strength are crucial to preventing
injury. If your muscles are tight and week it’s not a question of “will you get
injured” but “when will you get injured”.
One of the best ways to avoid knee pain
is to engage in regular physical activity applying an overall fitness program
that combines flexibility and strength. Below are some exercises for knee pain that can minimize or prevent discomfort.
Add them to your regular fitness routine.
The most common reasons for knee pain are tight quadricep muscles, front of the thigh and tight
hip flexors. This can lead to extra stress placed on the knees. In a bent knee position the tight muscles, the top
of the patella move upwards and the patella tendon pulls downwards which compresses
the the patella on the femur. This can lead to discomfort and pain and eventually
injury.
The best way to correct this is to first increase your flexibility in the
quadricep muscles and hip flexors before and after you engage in any exercise that requires
your knees to bend. Below are examples of exercises for knee pain that stretches and strengthens
the right muscles. Make sure you use perfect form. Read the instructions carefully before you begin.
Quadricep Stretch
Stand with feet hip width apart and toes pointing forward. Hold on to a
wall or chair for support. Make sure your shoulders are level as you perform
the stretch.
Draw in the belly button and bend right leg at the knee and hold
it behind you with the right hand. Both knees should be next to to each other.
You should feel a stretch in the front of the thigh of the bent leg. Hold this
for 30 seconds and repeat on opposite leg. Repeat this stretch on each leg 2
times to complete 3 sets.
Side Lying Hip Flexor Stretch
Lie down on on left side. Draw in the belly button and bend right leg at the knee and hold
it behind you with the right hand. Hold this for 30 seconds and repeat on opposite leg.
Repeat this stretch on each side 2 times to complete 3 sets.
Lunge for Strengthening and Stretching
The lunge is a great exercise for dynamically stretching and strengthening the hip joint muscles, thighs and buttocks. It increases joint range of motion in the hips, knees and ankles which makes it one of the best exercises for knee pain an preventing injury. But it must be done with perfect form.
Stand with feet shoulder width apart feet pointing straight ahead.
Draw your belly button in and step forward to a balanced split-stance position.
Lower down into a lunge until the front thigh reaches a parallel position to the floor.
Make sure your knees are pointing in the same direction as your toes.
If you can’t balance in this position, hold on to a chair or wall for some support.
Return back to starting position by pushing through the heel of the front leg.
Foam Roller For Quadriceps
Start in a kneeling position with a foam roll placed under your thighs, just above the knees, and bend your elbows and place forearms on the floor. Pull your body forward with your arms, rolling thighs over the foam roll until you feel some tenderness on the front of the thigh. Hold on the tender spot for at least 30 seconds.
For all the exercises above “Do not arch your low back and avoid placing weight on the knees.”