Exercises to prevent knee pain

Last update: 3 April 2022

Exercises to prevent knee pain

Knee pain, like back pain, is one of the most frequent ailments that people suffer from. It may strike anyone at any age and in any physical condition. Their severity might make it difficult to carry out daily tasks, but they can be relieved with focused exercises prescribed by a podiatrist.

Knee pain prevention via stretching

Stretching is one of the simplest exercises for preventing knee pain.

It helps to strengthen the leg muscles, tendons, and ligaments by working on their flexibility. But be cautious! It is advisable to see a health expert before beginning any workouts, especially if you are in pain.

Some stretches are simple to perform, regardless of your flexibility or level of exercise. Consider the following two exercises:

– Lie down on the floor with one leg straight and with your toes pointing up, and the other leg bowed, with your foot on the floor. Lift the first leg up, keeping it straight, until you feel a stretch behind it without any discomfort, then lower it. Rep this exercise several times before switching to the other leg. It is normal to feel a little uncomfortable during.

– The second exercise proposed is designed to stretch the hamstrings in addition to releasing tension in the knee. 

Bend one leg and wrap it with your arms at the level of the shin to pull it up towards your chest while lying on the floor. The second leg should remain straight on the ground at that moment. Release the first leg after 20 to 30 seconds, then repeat with the second leg. Never grip your leg at the knee since this puts more strain on the joint.

Increase knee strength and mobility

Mobility exercises can also help with knee pain. These workouts increase the production of synovial fluid, which nourishes and protects the joints from friction-induced wear and tear.

Isometric strengthening workouts involve contracting antagonistic muscles around a joint for a certain amount of time without moving the joint. A short warm-up, such as walking, should precede an exercise session to prepare the body for the activity.

For example, sitting on a chair with your back straight, keep one leg bent, foot flat on the floor, and extend the other leg with the foot bent. Holding your outstretched leg in the air for a few seconds at the height recommended by your podiatrist will allow you to gently train your muscles.

Stretching exercises may be done after a workout session to help your muscles recuperate. Applying ice in a towel to certain locations after exercise might help decrease inflammation if needed.

How to protect your knees

Knees are complex joints that sustain our body’s weight. The best method to minimize early wear and tear is to maintain a healthy weight by eating a balanced diet and embracing activity over a sedentary lifestyle.

To this end, it is a good idea to add physical exercise into your daily routine and to consider your posture to correctly distribute your weight. Remember to use the full surface area under your foot and maintain it in line with your knee while climbing stairs or doing exercises like squats. Otherwise, the knee will be overworked as a result of the misalignment.

Also, keep in mind that you should be well-prepared. Inquire about the most appropriate sort of shoe for your chosen sport and test it out. For example, running or trekking in the countryside demands different equipment than walking in the city.

Finally, do a stretching session as soon as you get out of bed or after exercising to reduce tension and restore flexibility to your muscles and joints.

See a podiatrist if you have knee pain

The FootNetwork clinics’ foot health specialists are always happy to assist you. Whether your knee pain is new or has been present for a long time, an individualized program can help you get better. Please do not hesitate to get in touch with them.

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