Knee pain can be daunting especially when you have to face this trauma regularly. As we speak about regular pain in the knees, the reasons can be multiple. From old age to obesity and from weak bones to arthritis, there is a lot that can be the cause of knee pain. While in this case, many people like to visit a knee pain doctor, others may keep the issue untreated until it gets to an alarming stage.
No matter what the problem is whether small or not, it is always important to take precautionary measures before you head straight to the doctor? As soon as you decide to take treatment, you must take prevention and precautionary measure like exercising and maintaining an active lifestyle.
Why exercise is considered as an extremely important factor in maintaining knee health?
Exercising might sound difficult and obviously, it takes a lot of time to maintain a habit. However, exercising is a practice that is mostly suggested by any knee pain doctor. Let’s discuss some of the reasons why exercises that are extremely important and they play a pivotal role in maintaining the overall health of your knees and joints.
- Exercising will maintain the 100% range of motion of your joints
- Exercising enhances the muscle strength that supports the joints
- It helps the muscles in the knees as well as the joints to deal with any shock or sudden injury
- It helps people remain active throughout their life even in the older stages
- Exercising enhances the overall capability to perform day to day tasks with ease
As intimidating as exercising might sound, starting off with low impact exercises that do not hurt much can help you pave your way to success.
Exercises that actually make a difference
Certain exercises can emphasize on the knees and help you in recovery as well as increasing the current strength of the knee. Your knee that helps you to move around and perform chores on a regular basis certainly deserves some love and what better love you can give them apart from making them stronger and healthier over time and that too for a prolonged period of time.
The best and most effective exercises that certainly have a long-lasting impact are the easier ones that can be done anywhere especially at home or even during the shift. What you can do is start off the workout process with simpler modifications and minimum repetitions and gradually pace up your way to more complex modifications for a longer period.
This totally works!
Not only does exercising help you get your knees stronger but, they can also help in dealing with obesity and strive towards a healthy heart.
Here are some of the most effective moves that target the knees:
Lying Leg Raise
This exercise is extremely effective for the hamstrings as well as the quadriceps both of which are large muscles that are attached to the thighs and move all the way to the knees. All you have to do is to lie on your back completely flat with the arms by your side and the toes pointing upwards. Tighten your leg muscles and lift a leg for several inches according to your comfort zone of course. Try holding it for a few seconds preferably five seconds. You can start by doing 4 repetitions on each side or more if you are easy.
Squat or Half Squat
The famous torture exercise move works towards building all the muscles in your thighs as well as the gluteus. Before you start this workout, it is important to bear in mind that getting exhausted is normal but, experiencing pain that is sharp and tingling is certainly not what you are looking for.
To perform a squat correctly, stand straight with your feet shoulder-width apart and also stretch your arms so that the bodyweight is not dependent on the arms. Now as you are ready to perform a squat, slowly and steadily bend your knees and reach a sitting position. In case your weight does not allow you to bend that much, opt for a half-sitting position. Make sure that the back is straight and the chest is firm and lifted.
Instead of moving your feet, keep them intact in one position and maintain the posture for 5 seconds before you come up. It is recommended to do a minimum of 10 repetitions if you are a beginner and for more experienced or healthier people, two sets of ten should be the primary target.
Leg stretches are an important exercise that works towards the strength of your quads. The exercise can be continued for ten repetitions at the start but you can build your way up and maintain a proper routine.
This is a sitting exercise and begins with you sitting on the floor with the legs out straight. Keep the back straight and firm and also stabilize your hands on each side of the hip. Start bending the knees until you feel that the stretch is good enough but not until it becomes too painful to bear. Hold the legs in the position for a few seconds preferable five and straighten to stretch again. This workout will allow you to generate more flexibility in your legs as well as enhance the affected range of motion in your knees.
Knees are an extremely important part of your body as they allow basic movements to the more complex ones. People with certain issues like obesity or arthritis developed due to old age can suffer from regular knee problems that might lead to a crumbled bone structure or pain on a daily basis.
Exercising reduces the problems faced by people with knee issues and this is one of the reasons why we need to maintain a healthy weight and an active lifestyle. Start with basic exercises that can be done at any place of your comfort and gradually build your way up to the top.