When your knees are working properly, they give you stability and support while enabling your legs to bend. However, knee-related health issues can develop because of disease or injury, resulting in pain and functional problems. When you experience these issues, it is important to get regular aerobic, strength, and range-of-motion exercise, according to the National Institutes of Health (NIH).
Some exercises are better suited for those with knee pain than others. Let’s explore exercises that are wise choices if you are having difficulty with your knees (while being careful not to overexert yourself and cause additional damage):
Walking
Walking at a moderate pace is a strong low-impact form of exercise when you are suffering from knee pain. Gradually increase to 20 minutes daily so that you do not overwhelm painful joints. Walking will also help you lose weight, which will mean that there is less of a load for your knees to carry over time.
Water Exercises
Swimming is another strong choice for aerobic exercise. You will find that any exercises you do when you have chronic knee pain will become easier on your body when you do them in water. The impact on your knees will be decreased by the water’s buoyancy – resulting in minimized stress and pain in your joints.
Strengthening Exercises
These exercises should be performed 2-3 times per week. Do 10-12 repetitions of each (again, conscientiously).
Partial squats: Stand with your toes forward and feet at hip-width, approximately a foot from the front edge of a chair. Gradually drop yourself halfway to a seated position by bending your hips and knees. Make sure that your knees do not jut out farther than your toes and that your abdominal muscles are contracted as you do this exercise.
Step-ups: Go to a staircase. Step your left foot onto the first stair. Lightly touch your right foot on the stair, keeping the knee aligned with your ankle. Bring it back down. Switch to the opposite side.
Straight-leg raises: Go to a wall and sit down with your back touching it. Your left leg should be bent, with your foot flat on the ground. Your right leg should be fully extended. Move your right leg upward until it is about a foot off the floor. Bring it back down. Switch to the opposite side.
Professional Care
Are you suffering from chronic knee pain? In addition to exercises and other do-it-yourself treatments, you may find that you need professional care in order to alleviate your pain and recover your quality-of-life. At ViscoGen™ in Orlando, we truly care about our patients and are fundamentally dedicated to alleviating pain safely and effectively. Contact us today!
