Do you suffer from knee pain? If so, you’re not alone. Many people experience knee pain at some point in their lives. Here, we will discuss some exercises that can help relieve the pain. These exercises are simple and easy to do and can be done anywhere. So without further ado, let’s get started!
Effects Of Exercise On Knee Pain – Facts To Know!
Knee Exercises are a great way to improve your overall health and fitness. Knees can support our body weight, so they are often referred to as “shock absorbers.” The muscles in our knees help us stand up straight, walk, run, jump, squat, kneel, bend, twist, etc. They also help stabilize our spine and pelvis during movement.
Even though there are many reasons for knee pain, it is caused by weak muscles in most cases. Weakness in the muscles of the legs, hips, and core can lead to pain in your knee. To relieve this problem, you should strengthen the muscles around the knees. The role of these exercises is to strengthen the areas surrounding the knees.
Exercises work on strengthening all muscles surrounding the knee, including hamstrings, quads, hip adductors, and abductors. They also improve stability. You will need a resistance band for most of these exercises. If you don’t have a resistance band, you can use a towel or a piece of clothing in its place.
1. Glute bridge:
Lie down with your back on the mat, arms by your side, palms down, and knees bent with feet flat on the ground near your buttocks.
Now raise your hips off of the floor as much as possible so that your body forms a straight line between shoulders and knees, bending only at the hips while keeping your core tight and squeezing glutes at the top position to create force and hold for 2 seconds before returning to starting position.
Complete ten reps in 3 sets.
2. Lateral Band Walks:
Put a resistance band around each ankle and stand with your feet shoulder-width apart.
Keeping your knees slightly bent, step to the right, leading with your right foot. Keep tension on the band as you move laterally. Slowly return to the starting position by stepping back to the left with your left foot.
Complete ten steps in each direction for 1 set. Complete three sets.
3. Hamstring Curls with Resistance Band:
Stand on your left leg and wrap the resistance band around a sturdy post. Lie on your stomach and loop the band around both ankles. Curl your right leg up to your butt, and then roll onto your right side and squeeze your right glute at the top of the curl. Return to the starting position slowly while maintaining tension on the band throughout the exercise.
Complete ten reps in 3 sets.
4. Quadriceps (Front thigh) Stretch:
Stand up straight and hold on to a wall or a chair for support. Bend your right knee and bring your heel toward your buttock. Grasp your right ankle with your right hand and slowly pull your heel closer to your body until you feel a stretch in the front of your thigh. Hold this position for 30 seconds, then repeat with the left leg.
5. Wall Sit:
Practice the wall sit exercise by standing with your feet shoulder-width apart, placing your back against the wall, and sliding down until your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Keep your knees above your ankles and hold this position for 30 to 60 seconds.
But over-exercise can lead to many problems, including:
1) Muscle imbalances: When you over-train certain muscle groups, you can create muscle imbalances which can lead to joint pain and other injuries.
2) Overtraining syndrome: This condition is characterized by fatigue, irritability, insomnia, and poor performance. Physical or mental stressors can cause it, taking weeks or even months to recover from.
3) Burnout: When you’re constantly pushing yourself to the limit, both mentally and physically, you can eventually reach a point of burnout. This can lead to depression, anxiety, and other mental health issues.
Doing these exercises (In limit) regularly will help reduce knee pain and prevent further injuries. Remember to warm up before starting any exercise routine and cool down afterward. If you experience any pain during these exercises, stop immediately and consult a doctor.