Exercises and Tips for Easing Knee Pain

If you suffer from knee pain, you know just painful this condition is and how big of a role it can play in your life. What you may want to know is how to ease some of this pain. Here are some basic tips, along with some exercises that hopefully will help you.

Knee pain is generally cause from over-exertion or a form of arthritis, especially osteoarthritis (OA). If you have OA you may think that it is exercise will make your pain worse. Yet, in fact, if you can get your joints to move, this can help loosen them up some and you may feel some relief from your pain. You may even find some reduction in your knee strain and as your muscles become stronger over time you may find that your mobility has improved some.

What types of exercises should you do?

First, things are first. You might want to discuss the idea of exercising with your doctor. He might want to set you up with a physical therapist. If this is doable, this is always a great idea. A physical therapist can help teach you the best exercises according to your abilities and your condition.

If you can't see a therapist and want to try exercising on your own, remember these two words: slow and easy. You will want to begin slowly and work your muscles and joints easy. You will gain strength and endurance over time. This is the best way to workout to keep from injuring yourself.

Walking

Walking is the best exercise anyone can do.

Try to walk on level, flat ground. Hills and slopes will be hard on your knees.

Cycling

This can be a good indoor or outdoors workout

TaiChi

This is a good workout because it helps reduce stress and teaches slow, low impact movements, along with building strength and balance.

Water pool aerobics

The water can help take away the stress from your knees, as you build the muscles in your legs and hips.

Targeted exercises

Here are two targeted exercises you can try at home:

The towel stretch

You will use a towel to help you in this exercise. Starting position will have you lying on your back. Bend both of your knees. Now slowly bring one knee toward your chest. Place your towel behind the knee. Gently, pull on the towel. Your goal is to feel a small stretch in the back of your thigh. Hold for 30 seconds. Gently release and bring your knee back to starting position. Repeat this action with other leg. Try to do at least three reps a day per leg.

Wall squat

Stand with your back against the wall. Slowly, slide your body down the wall as far downward as you can. Stop when you feel pain. You should be in an almost sitting position. You should be able to see your toes. If you can't, try again and see if you can go further downward until you see your toes. Once you can see your toes, hold for 30 to 60 seconds. Caution: If this exercise causes too much pain in your knees, stop.

Knee pain doesn't have to be a part of your life. If your pain is getting continually worse instead of better, talk to your doctor about your options of relieving this pain.

Note: The writer of the above article is not a physician. Therefore the article should not be considered medical advice. The article is not meant to treat, diagnose, prescribe or cure any ailment. Always check with your physician before taking any products or following any advice you read online.

Sources:

Experience