The knee is one of the larger and most complex joints in the body, then it is not surprising that knee pain is common. Activities of daily life can take a toll of knees. Walking stress places equal to 261% of body weight on knees. Down the stairs creates pressure equal to 346% of the body weight. It is no wonder that knee pain triggers up to 40% of physiotherapy visits.
Many joint pain is a consequence of aging and osteoarthritis, but people of all ages may experience knee pain. Weak muscles, tight muscles, or muscle imbalance can cause pain around and under the key, often called pain in the previous knee. Flamed tendons can also cause knees to grow.Exercise is the best treatment for most of the arthritic knee pain. It can also help other kinds of knee pain. You should not try to correct your knee pain with the exercise if you have experienced a pop in the knee. Other signs you need to see a doctor include a knee swelling, buckles or locks.
Good Exercises For Fat Loss - Top Exercises for Knee Pain
. Low impact exercises such as stretching, swimming and water aerobics are good to relieve knee pain. Using an exercise bike or elliptical trainer can also help. Also, try these therapeutic exercises you can do at home:
. ClamShells.
This exercise is simple to do, but you can pay large dividends. As you get stronger, intensify this exercise using a resistance band just above the knees.Step 1: Lie on your side with hips stacked and knees comfortably folded.
Step 2: Keep your feet together, lift the top knee, imitating the movement of a claw aperture.
Step 3: Hold the position for a few seconds, then slowly lower the knee down.
Try for 15-20 repetitions on each side.
. Straight leg lift
Perform this exercise on the ground, not in a bed or other soft surface.
Step 1: Lie back with a curved leg about 90 degrees and the other straight leg.
Step 2: With the thigh muscles tight, lift the straight leg over a floor of the floor and hold.
Step 3: After a few seconds, slowly lower the leg back to the ground.
Step 4: Make several repetitions with the same leg before switching to the other side.
His strength level will influence how many reps you can do. Start with a few and work gradually.
. Sit / stands.
Make sure to use a sturdy chair for this exercise.
Step 1: Sit slightly forward in a chair with his feet on the shoulder width.
Step 2: Slowly get up without using your hands.
Step 3: reverse the movement and feel.
Step 4: Repeat as often as you can.
Try for three sets of this exercise.
. Step-ups.
This exercise requires something to intensify. You should start with a step of 6-8 inches. If you do not have a step platform, you can use a stair step.Step 1: Stand in front of the platform and place one foot safely on it.
Step 2: Climb the platform and let the other foot off the ground and hang loosely.
Step 3: Lower the foot hanging down and on the ground.
Step 4: Repeat with the other leg and then switch sides until you have completed the desired number of repetitions.
When you can do this easily exercise, you can make it more difficult holding small hand weights.
. Glute Bridges.
The glutes are a group of muscles in the buttocks that affect the movement of the knee. The brightness of the buttock is a great exercise that league, but also involves other muscles of the leg.
Step 1: Lie back with knees bent and feet about shoulder width. Relax your arms with the palms of your body.
Step 2: Slowly choose your hips off the floor and push them until your body forms a straight line from knees to shoulders.
Step 3: Hold the position for a few seconds and then slowly lower your hips to the floor.
good shape is important for this exercise. Do not arch or drive away. Keep your hips, knees and feet in a row.
These knee exercises are simple and safe for most people. Some other exercises such as squats and lunges, can strengthen their knees, but they can also hurt them if they are not done correctly.
When doing knee exercises, start with a low number of repetitions and gradually rise. If you have pain with any movement, stop. If your exercise program leaves you so sore that you have difficulty moving the next day, you are exaggerating. Soft stretching after you exercise will help keep your muscles flexible.
