Knee problems are all too common in the United States. Statistics show that 47% of the American population are undergoing some form of pain (as of 2012), with 26% specifically struggling with knee or leg disorders. For those in their mid-50s, the knees and legs are especially problematic: 1 out of every 3 people experiences pain in their lower extremities.
If you’re having difficulty with your knees, the best strategy to avoid pain and reinjury is twofold:
- Learn exercises to reduce knee pain – carefully guide the knees back to better, pain-free functionality;
- Learn exercises to avoid if you suffer from knee pain – do not participate in exercises that can exacerbate a knee condition.
Below are tips to achieve each of those objectives:
Exercises to reduce knee pain
We recommend the following exercises to regain the health of your knees:
Stair Step-Ups
Put one foot on the lowest step of a flight of stairs, with no weight on it initially, steadying yourself with a hand on the railing. Slowly put all weight on your top foot, lifting your bottom foot up until it meets the top one but is not touching the step. Lower it back down, and shift all weight back to the lower foot.
Guidelines: 6 repetitions on each side.
Leg flexes
Sit down on the ground, extending your legs out straight. Balance yourself by keeping your hands on the ground at your sides. Bend one of your knees, bringing its heel straight back toward yourself. Once it feels challenging, but not painful, maintain the position for 5 seconds.
Guidelines: 10 repetitions on each side.
Hip extensions
Place the front of your body on the ground, with comfortable padding beneath you. Facing the ground and keeping your back rigid and legs straight, raise one of your legs 3 inches. Keep it in position for 3 seconds before returning it to its original position.
Guidelines: 5 repetitions on each side.
Exercises to avoid if you suffer from knee pain
Along with the above exercises to reduce knee pain, here are a few types of exercises that should be avoided:
- Squats – Any activities that involves intense flexing of the knees should not be performed;
- Jumping – Jumping, such as occurs in basketball, can double or triple the impact your weight typically has on your lower body;
- Running – When you run, the pressure experienced by your joints is amplified as well. It’s not completely off-limits, though, if you shy away from hard surfaces and running downhill.
Finding immediate & long-term solutions
The above exercises to strengthen your knees, along with the exercises to avoid if you suffer from knee pain, will put you on the path to recovery. Our specialized treatment plan at Weston Medical – the Intra Articular Joint Program (IAJP) – is proven to alleviate pain and increase range-of-motion. Book a comprehensive evaluation today.
