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BEST EXERCISES FOR KNEE PAIN
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* Updated At: Dec 19, 2022 01:48 PM (IST)
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Knee pain is a problem for a lot of people nowadays. It can be caused by a
number of reasons. The most common causes are:
- Slipped or torn meniscus (cartilage) in the knee joint
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- Inflammation of the joint lining and synovial fluid (arthritis)
- Bursitis, which is an inflammation and swelling of the bursa on the kneecap
side of the knee.
- Patellofemoral pain syndrome, which is inflammation behind and around the
kneecap. It is caused by the pressure and force on your kneecap. The pressure
causes inflammation and irritation. This condition is more common in women than
men because their wider hips put more pressure on their knees than men do.
- Osteoarthritis, which is a degenerative problem with the cartilage in the knee
joint.
- Repetitive strain injury
Today we're going to talk about exercises that help relieve pain. But it is also
worth noting there are also a lot of supplements that can help with joint pain.
It's particularly beneficial to make sure that you get enough omega oils,
vitamin d & k as well as a few other joint supplements that have been proven to
reduce knee pain. The best joint supplements include a mixture of ingredients
like these in large enough doses. A lot of joint supplements aren’t correctly
dosed so make sure to do your research. Generally we recommend FlexAgain as the
best option right now. Taking this in conjunction with the exercises listed
below can dramatically improve results.
What are the best exercises for knee pain?
The best exercises to relieve knee pain are those that will strengthen the
muscles around your knee, like the quadriceps, hamstrings, and calf muscles.
The exercises should be done before or after you work out, but not during your
workout because it can cause muscle fatigue.
There are a few different types of exercises that can be done to help relieve
knee pain. Here are some we recommend:
1. Calf Raises: Stand on your toes and then lower yourself back down, making
sure you don't let your heels touch the ground in between reps. You should feel
this exercise in your calf muscles and in the back of your leg.
2. Lying Hamstring Stretch: Lie on your back with one leg straight and the other
bent, keeping both your left foot and right foot on the floor. Slowly bend at
the waist and put both hands behind one knee, pulling it towards you until you
feel a stretch in your hamstring muscles (the group of muscles at the back of
your thigh). Hold for 10 seconds before switching legs and repeating on another
side for 10 seconds each side, then switch again to repeat another 10 seconds on
each side before repeating 3-5 times total.
3. Side Leg Lifts: Lie on your side with one bent knee and the other straight.
Bend at your waist, lifting both legs off the floor so that they are parallel to
the ground. Keep both feet flat on the ground and slowly lift just above hip
level, holding for 10 seconds before switching legs and repeating on another
side for 10 seconds each side, then switch again to repeat another 10 seconds on
each side before repeating 3-5 times total.
4. Wall squat - Stand with your back against a wall, then bend your knees and
lower down until your thighs are parallel to the floor. Hold this position for
10 seconds before returning to standing and repeat 10 times.
5. Lunges: Standing tall, take a big step forward with one leg then bend that
same knee and lower yourself into a lunge. Keep the heel of your front foot
pointing straight ahead and keep your back leg straight and behind you. As you
rise up, bring your back leg forward and switch legs, keeping both knees bent at
90 degrees. Repeat this motion 10 times before switching legs again.
The above knee exercises should be in your regular exercise program to help
fight aches. Make sure to do them carefully to prevent injury. It’s very
important that if you experience more than a mild discomfort whilst performing
these knee exercises then you should not continue to do them.
Is walking good for knee pain?
Many doctors and specialists say that walking is the best exercise for people
with knee pain. It helps to strengthen the muscles around the knee and provides
relief from the pain.
In many cases, knee pain is caused by inflammation of the joint or a lack of
synovial fluid. When you walk, your joints move through a range of motion which
can help to reduce inflammation and lubricate the joint. Walking also helps to
improve muscle strength which can help to reduce pain in your knees.
People who have had surgery on their knees should consult their doctor before
beginning any type of exercise program.
What is the fastest way to relieve knee pain?
The fastest way to relieve pain is through resting so you can give an injury
time to properly heal. This is even more important in case of a repetitive
strain injury, this can be made substantially worse by continuing strenuous
activity before the joint has properly healed. You can read more about how to
deal with unavoidable repetitive strain injuries, like those from the work place
here.
In the long run, regular knee strengthening exercises could help you, as well as
some joint supplements that have been proven to reduce joint pain and diminish
osteoarthritis symptoms.
If you decide to choose a joint supplement, it is important to do the research
on the formula, and see if the ingredients are scientifically-backed and
properly dosed before choosing the right product for yourself.
What are the best ingredients for knee pain?
The best ingredients for knee pain are those that reduce pain and inflammation,
support the cartilage, and help in the healing of the ligaments. These include
glucosamine, chondroitin, MSM, curcumin, fish oil, and Vitamin D. The best joint
supplements contain a mixture of these ingredients.
Disclaimer : The above is a sponsored article and the views expressed are those
of the sponsor/author and do not represent the stand and views of The Tribune
editorial in any manner.
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The Tribune, now published from Chandigarh, started publication on February 2,
1881, in Lahore (now in Pakistan). It was started by Sardar Dyal Singh Majithia,
a public-spirited philanthropist, and is run by a trust comprising four eminent
persons as trustees.
The Tribune, the largest selling English daily in North India, publishes news
and views without any bias or prejudice of any kind. Restraint and moderation,
rather than agitational language and partisanship, are the hallmarks of the
paper. It is an independent newspaper in the real sense of the term.
The Tribune has two sister publications, Punjabi Tribune (in Punjabi) and Dainik
Tribune (in Hindi).
Remembering Sardar Dyal Singh Majithia
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Friday, 27 January 2023
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Girl allegedly gang-raped by seniors in Delhi school washroom; women panel
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