Knee Pain Exercises
Knee pain can come from a variety of causes. Some of these causes can be eliminated by increasing the strength and flexibility of the knees. The following exercises are completely safe for the knees when performed correctly.
Identification
Tears, bruises and trauma can damage the muscle, ligaments and bones of the knees. Stiff and rarely exercised knees are easily injured. Therefore, those who perform physical activities are recommended to perform exercises in order to keep the knees healthy. But those with active lifestyles aren't the only ones who can benefit from exercises. Knee exercises are also great for those who are worried of suffering injuries in day-to-day living.
Stretching
Stretching makes muscles more limber, which decreases the chance that the muscles are torn or pulled. Knees can be stretched by keeping the legs straight and attempting to touch toes. This can be done standing or sitting down. The key is to keep the legs straight when stretching and stretching until feeling a pull on the back of the knees.
Loosening the Knees
Motion can keep the knees loose, which will decrease the chances of injury. The knees can be loosened by performing rotation. This can be done by standing, bending your knees, placing your hands on your knees, and rotating your knees in a clockwise and counter-clockwise motion. The knees can also be loosened by doing rapid and short kicks. This not only loosens the knees, but also exercises the legs.
Knee Strengthening
Strong knees are more likely to resist strain, which prevents injuries. Knees can be strengthened by using a leg raising machine. These machines attach to the front of a bench press. Weights are placed on a bar that is attached to the leg raising machine. You then sit behind the machine on the bench press and place your feet underneath a lower bar that is attached to the leg raising machine. You then exercise your knees by lifting your feet up and straightening out your legs. This action forces the weights up. The resistance that the weights provide work the muscles in the knees, strengthening them.
Warning
When trying to relieve pain, the goal of these exercises is to gradually build your legs up to a point where they are no longer damaged. But if there is something seriously wrong with your legs, you might experience sharp pain when performing these movements. A mild burning pain is commonly associated with strength training and is normal. But sharp pain is a sign that you are actually injuring your knees. If any exercise produces this type of pain, stop the exercise immediately and try a different exercise. It is also recommended that you consult with your doctor before attempting knee pain exercises. Finally, knee pain can often be alleviated by using a leg wrap when exercising. This adds support to weak knees, reducing the possibility of unintentionally injuring your knees.
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