If your knees are in pain, there are certain exercises that can offer some relief. The following are some of the best exercises if your knees hurt.
Knee pain can affect just about anyone from your average person to a competitive athlete. In fact, about 18 million people see a doctor for knee pain every year. It can result from injury, overuse, or medical conditions.
Fortunately, there are various exercises you can do to reduce that knee pain and make your knees stronger. By doing some gentle stretches and strengthening exercises, you may be able to ease the pain and improve your flexibility. Depending on your individual circumstances, your doctor may have to recommend some modifications to the stretches and exercises below.
Stretching Exercises
The American Academy of Orthopaedic Surgeons says that lower body stretches may help improve flexibility in the knee joint. However, before you start stretching remember to warm up for at least 5 to 10 minutes. Some good warm-up options include walking, using an elliptical machine, or cycling on a stationary bike. Do these stretches about four to five times per week:
- Heel and calf stretch
- Quadriceps stretch
- Hamstring stretch
The heel and calf stretch target the lower leg muscles – specifically the calf muscles. The quadriceps stretch focuses on the muscles at the front of your thighs and can help improve flexibility in your quadricep muscles and hip flexors. Finally, the hamstring stretch targets the muscles in the back of your thigh.
Strengthening Exercises
By regularly working the muscles around your knee, you’ll be able to reduce the stress on your knee joint. You should focus on moves that work your quadriceps, hamstrings, hip muscles, and glutes. Just like with the stretches, do these exercises about four to five times per week:
- Half squat
- Calf raises
- Hamstring curl
- Leg extensions
Doing half squats is a great way to make your quadriceps, hamstrings, and glutes stronger without straining your knees. Calf raises will strengthen the back of your lower legs, including your calf muscles. Furthermore, by doing a standing hamstring curl, you’ll target your hamstrings and glutes. Finally, by using your own bodyweight to do leg extensions, you’ll strengthen your quadriceps without adding pressure to your knees.
The Outlook
In addition to these stretches and exercises, you may also find some relief through yoga, tai chi, swimming, and other low-impact exercises. However, if your knee pain is due to excess body weight that results in osteoarthritis, then talk to your doctor about creating a diet and exercise plan that fits your needs.
In addition, you can take supplements like Joint Health Support to give your knee health an extra boost. Its ingredients help promote fortified cartilage, reduced inflammation and swelling, lubricated joints, and more. Give your knees the support they need by doing these exercises and taking Joint Health Support.