Knees are among the body parts that take on the most stress daily. It’s no wonder when something goes wrong with our knees, the pain can be debilitating. While sometimes surgery may be required, often knee pain can be reduced by doing simple exercises within the comfort of your own home in or around Paramus, NJ.
Is It Safe?
As long as you have spoken to your doctor about the injury, and they encourage you to use the joint, then there is no reason why you can’t exercise at home. One of the best things you can do when suffering from knee pain is to build and strengthen the muscles that support your knees as well as the ones that keep them flexible.
It is very important to remember that every time you exercise your knees, you need to warm up properly. If you don’t warm up correctly, you could end up doing more damage and increasing the level of pain.
The easiest way to warm up at home is to take a brisk, 2-minute walk while pumping your arms. This will warm up your muscles and get them ready for stretching.
Straight Leg Raises
This is a good exercise to start with when you have knee pain. It is a simple exercise that will strengthen your quadriceps, and it puts little to no stress on your knee which makes it the perfect one to begin with.
To start, lie on your back on a flat surface. You may want to use a yoga mat or similar so as not to cause discomfort to your back. Then bend one knee, placing the foot flat on the floor. Keep the other leg straight and raise it to the height of the opposite knee. Repeat this exercise 10-15 times for three sets.
The hamstring curl will work the hamstring muscles. This exercise involves moving the knee and strengthening the muscles controlling it. To begin, lie on your stomach with your legs straight. Then, slowly bring your heels as close to your butt as you can, hold the position for 5 seconds and then slowly lower your legs down.
Aim to do three sets of 15 repetitions. If this exercise starts to become relatively easy, you can add ankle weights to further strengthen the muscles. Start slowly with 1 pound and work your way up to 5 pounds.
This is a more advanced exercise that can have big benefits for your muscle strength, in turn reducing the amount of knee pain you may have.
To do this exercise, stand with your back against the wall and your feet shoulder width apart. Slowly bend your knees, keeping your feet flat on the ground and your back and pelvis against the wall. Try and hold the position for 5 to 10 seconds and then return to a standing position. Repeat the exercise and try to hold the position for a few seconds longer each time.
The important thing to remember with this exercise is not to bend too deeply. If you feel pain or discomfort in your knee, then you have gone too far. Knee pain doesn’t have to be debilitating. There are many exercises you can do at home to compliment treatment you may be receiving. Just a few simple exercises can make a big difference.
See How Your Neighbors Feel About Our Back Pain Relief Program:
8 Knee Exercises To Help Prevent More Injuries, WebMD.com
6 Exercises for Knee OA Pain, Arthritis.org