The knee is one of the most important joints of the body because it allows us to walk, but it is also among those that are most likely to be damaged. In this article, we will explain how to eliminate knee pain by means of some exercises.
Why do knee pains appear?
Much of the population suffers from knee pain. This regardless of whether you lead a sporting or sedentary lifestyle or be more or less overweight. This articulation is one of those that deteriorate most due to our daily habits and activities. The main causes of pain and knee problems include:
- Do sports in a very intense way (excessive use of the joints).
- Being overweight (the knees must support the extra pounds).
- The choice of wrong shoes (if the feet have unsuitable support, the knees perform inappropriate movements).
- Some habits like getting up quickly from the chair.
- Suffer from osteoarthritis (more common in the elderly).
Tips and exercises to reduce knee pain
The knee is the most complex joint of the leg and at the same time, it is the most used. It is essential to strengthening the surrounding muscles ( quadriceps, twins, and hamstrings) so that it can bear tension and weight.
For people who lead a sedentary lifestyle or who don’t do a lot of physical activity, we recommend taking a walk, cycling or swimming, at least twice a week. Water aerobics and yoga can also be very useful.
Generally, in case of pain in the knees, the first reaction is to immobilize the area. However, it is not recommended to do this, because the joint still requires some movement, albeit light. Here are some exercises that will be very useful to you.
1. Leg lift
Lie on your back or on the mat and raise your legs keeping them taut. Now raise and lower your legs slowly, without flexing them during the movement. Repeat 10 times.
When you get to master the exercise, you can also add a weight: something you have at home, like a bag, or if you are in the gym, you can put anklets. This will strengthen your knees and legs.
2. Flexion of the knees
Lie faceup on the sofa, on the bed or on a mat, with your legs straight and your arms at your sides. Flex your left leg and “point” your right toes upward.
Now slowly raise your right leg keeping it always taut. Hold for 10 seconds and then rest. Repeat 10 times and do the same with the other leg.
You can also use the elastic bands used in physiotherapy to strengthen the joint.
3. Extension of the quadriceps
This exercise is very useful for knee pain, whether you already feel it or you want to prevent it. Sit with your back straight and the soles of your feet resting on the floor. Now raise your right leg without stretching it completely so as not to overload the joint.
Hold for a few seconds and then return to the starting position. Perform and 3 sets of 15 reps for each leg.
4. Extension of hamstring muscles
To perform this exercise useful for hamstring muscles you must lie down face down, with your legs stretched out and your arms at your sides. To make yourself more comfortable you can turn your head sideways. Raise your right leg keeping it as straight as possible. The knee should remain raised, but the back should not curve. We recommend at least 10 reps per leg.
5. Exercise with a towel
This is a very effective exercise for strengthening the knees. Start by lying on your back face up and with your legs straight. Place a folded towel under your right knee and flex your left leg.
The movement starts from the ankle, lift it slightly off the ground with the fingertips upwards. Hold the position for a few seconds and then rest. Repeat 10 times and then switch legs.
Finally, knee pains can be cured, but trying to prevent them is very important. For this reason we invite you to do warm-up and stretching exercises, use suitable shoes every day and above all to train, even if in a light way.