For those of you suffering from knee pain during exercise or daily activities, there are many things you can do to help ease that pain and discomfort.
No matter if you are involved in outdoor recreation, a sports enthusiast or part of the aging community, you might deal with knee pain. You might also have knee pain due to weather changes and the climate you live in. Fortunately for you, you have the five great exercises below that can help you.
1. Heel and Calf Raises
If you get assistance with your knee pain consider finding a physical therapist that can help. Headquarters PT, a Portland physical therapy provider, tells us that, “The provider(s) you choose for yourself should all have one common goal in mind – helping you help yourself.”
Your therapist likely will suggest heel and calf raises as part of your therapy plan. You can also do these exercises without the guidance of a physical therapist.
When you do these exercises, you target your hamstrings. Your hamstrings are important toward supporting your knee. Stretching and improved strength is very important for your knee and any body parts near your knee that help support it. Do not forget your hamstrings.
2. Straight Leg Raises
Straight leg raises will strengthen your knee and other body parts that help support your knee. Straight leg raises will help you target areas that could be impacted by your knee pain, too. If your knee is causing you issues, you might be over-compensating or not able to use the correct posture with body movements. As a result, you could end up having back pain issues.
Your main benefit from straight leg raises is that you strengthen your quads. Your quads are very important in supporting your knee. Stronger and more flexible quads help you bend your knee easier. You not only will see pain issues improve, but your agility and strength will improve, too.
If you have access to a pool, you should consider this light aerobic exercise to help with any knee pain issues you have. You can definitely benefit from swimming. When in the water, you have buoyancy that helps support your body weight. You are able to work on agility, flexibility, and strength without putting too much strain on your body.
For those of you that are seniors, swimming might be the best fit for you. In fact, water therapies are very popular therapy for older persons faced with all kinds of pain issues. When it comes to water therapy, you can also look into water aerobics. You can even benefit from just sitting in the water and stretching your knee.
Cycling is a great activity to consider if you struggle with knee pain. With cycling, you have a low-impact exercise, and less pressure will be applied to joints. You can strengthen your knee and areas that help support your knee.
Any stiffness issues will be addressed and improved, as you cycle. Cycling helps with fluidity, and you are to lubricate all the parts that help your knee function. No matter if you are an avid cycler or looking to get back into it, you should consider this type of exercise. And if you do not feel comfortable heading out to cycling routes, you can find cycling classes at many fitness centers.
Another light exercise that can help your knee pain is walking. You do not have to be a brisk walker. Any level of walking could be helpful with your issue. As with cycling, your joints and other body parts that help support your knee will have more fluidity.
To alleviate stiffness and improve your pain problems, you can head to walking trails, grab a walking buddy, and make sure that you walk around your home and/or place of work as much as possible. If you need a walker or other walking aide, use one to help you get enough walking in to improve your knee pain issues and strengthen your knee.
You Can Have Knee Pain Relief
Whether you seek out physical therapy or handle knee therapy yourself, you now know five of the most popular exercises that are great for your knee pain. Either on your own or through therapy, you can use these exercises to see pain relief.
Contributed by Samantha Higgins who is a professional writer with a passion for research, observation, and innovation. She is nurturing a growing family of twin boys in Portland, Oregon with her husband. She loves kayaking and reading creative non-fiction.