Often, we think that due to having pain or suffering a knee injury, it is best to be careful and not exercise, not to make it worse. However, there are times when we can treat knee pain with exercises since we help the joint’s proper functioning.
Next, we will see what type of exercises we can do to strengthen the knees and prevent discomfort.
Treat knee pain with exercises.
Knee pain can be caused by muscle weakness. This is an area where the muscles help carry the weight we put on it and keep it stable and within a healthy range of motion. These mishandled facets can lead to injury to soft tissues such as ligaments, tendons, or complex menisci if there is weakness.
Therefore, if we have already performed diagnostic tests to ensure that we do not have any serious underlying pathology, we can consider the following exercises to strengthen the knee’s muscle complex.
The first exercise is the classic one: squats. Although many different ways of doing them are studied, here we will see the most common. The movement consists of bending the knees to a maximum of 90 degrees; we must make sure that the knees do not go over the toes when going down.
With this exercise, on the one hand, we work the quadriceps, which are largely responsible for knee stability. Also, the action of the glutes and hamstrings is required to a lesser extent. The squat is a job that, well-executed, should not stress the area; Another advantage is that we do not need any additional material to do it.
Make a bike is a great way to strengthen your legs without compromising the knee. By removing gravity, we do not compress the joint space and ensure that only the muscles are working. With this exercise, the quadriceps and hamstrings are strengthened to a similar intensity.
Lateral abductions exercises
The third exercise we can do without compromising knee stability is the lateral leg raises. First, we lie on our side, with the upper leg stretched out and the lower leg bent 90 degrees.
From this position, we slowly raise the upper leg above the hips. We hold the position for about 5 seconds, and then we slowly lower ourselves.
It is important to perform the movements slowly to ensure that we work throughout the exercise and not get carried away by gravity. With this exercise, we work the abductor muscles of the leg.
This exercise works well for the entire hip area as well as the adductors of the leg. First, we lie on our back, bend our knees and place a ball between them.
Without letting the ball fall, we will lift the hips and lower back until the body is straight from the knees to the ground. When we get to the end of the position, we can put extra force to compress the ball, putting even more work on the leg adductors.
Finally, we will see an exercise that is good for all the leg muscles in general. Standing, let’s bring one leg out; the straight leg we flex it as in a squat, that is to say, avoiding that the knee surpasses the toes.
To go up, what we will do is make a fluid movement in which we get up. Bring the leg away to the center and, at the same time, start the opposite movement. In other words, if we have brought the left leg further to the left, while it returns to the center, we will bring the right leg to the right.
In short, this is a rhythmic exercise that combines squats with the work of the muscles that move both legs closer to and from the body.
There are many options for treating knee pain with exercise.
As we can see, we have many options to treat knee pain with exercise. We have only mentioned a few in the list above, and we have not discussed hydrotherapy exercises. In a pool, other techniques help strengthen the leg without putting too much stress on the knee.
Finally, we must remember the importance of all the simplest exercises: walking with this simple activity. We work the whole body with little impact and long periods of time without burning all the energy.