Knee pain is one of the most common pain symptoms - if you are a young person, an elderly person, a man or a woman, a gym mouse, a novice or weekend warrior.
Depending on the cause and severity of knee pain, exercise may actually help. (Source: twinsterphoto / iStock / GettyImages) This is because the underlying causes of knee pain are extensive, including muscle disorders, overuse, osteoarthritis, immune disorders and daily accidents. Andy said Coggan, a certified personal trainer and correctional exercise specialist at the Golds Gym in the University City of Texas.
But if you skip the gym every time your knee feels less than 100%, you may never get any progress in fitness goals seconds. In other words, you don't want to worsen any potential damage.
Is knee pain safe?
There is usually a safe way to treat knee pain without the cause or severity of your joint problem. In the most extreme cases - even if your legs are completely unusable - training your core and upper body is still important, you can do it easily by sitting and lying down.
Even if you think you can only do one leg, that's okay! A study in the 2012 Journal of Sports Science and Medicine found that training a leg in an untrained leg also produced a small power benefit due to the neurological miracle known as the “cross effect”. "
However, most of the time, the solution is to find a painless way to strengthen your legs and knees.
Exercise tips for knee pain
If you Already suffering from knee pain, the first thing to notice is to increase discomfort. In general, your pain level should not increase by more than two points during any given exercise or after a period of 1 to 10.
[123 If any exercise significantly increases knee pain during or immediately after exercise, says Dr. Adam Rivardenella, a sports medicine expert at the Hogg Orthopaedic Institute in Irvine, Calif., preferably cuts from routine This kind of movement,Or make different changes to avoid pain.For example, by limiting your number, you can greatly reduce the pressure on your knees during lower body movements to bend your knees while maintaining proper shape. Try to limit any knee flexion at 90 degrees or even 45 degrees.
You can also limit the distance your knees move forward - by bending more hips, shortening your movements or taking a bigger posture while lunging, Cogan said. Keeping the weight balance of your heels will also transfer excess weight to your hips and knees.
Warning
If any exercise causes swelling or pain for more than two days, consult a physiotherapist or physician with experience in sports medicine or orthopedics. If your knee problems are embarrassing or persistent, it is not a bad idea to talk safely with an expert.
Safe Practice Knee Pain
Increase your lower body strength and stability is essential for controlling and preventing knee pain. It can also help limit any lateral forces on the knee. Dr. Ribadenila said that when choosing lower limb movements, the “closed chain” movement of placing your feet firmly on the floor places the knees in a more stable position.
At the same time, give some extra love. Coggan says the hips and core can help keep the legs and knees in the right direction. He said: "These actions will lead to higher quality of exercise, reduce knee pressure, reduce inflammation in the joints, and shuttle healing blood to the area to speed up the recovery process."
Here are 12 exercises from Dr. Coggan and Rivadeneyra can increase the knee exercise program
Resistance quarter squat
If squats will cause trouble to your knees, reducing the depth can make You strengthen your knees and surrounding leg muscles without damaging the joint itself.
- Separate feet, hips and shoulders apart, above the belt, and the other end around the shoulder behind your shoulder.
- Push your hips back and bend your knees to lower your body by about 8 inches until your knees are bent at a 45-degree angle, don't let your knees collapse or your heels from the floor Lift upBecause you did it.
- Pause, then slowly walk through your heels to start.
Dragon straight and down - No need to step forward or backward - Increase stability and reduce the impact on this common knee-dominated action. At the same time, maintaining a slight forward torso tilt helps to move pressure from the front knee to the buttocks.
- One foot a few feet in front of the other foot (optional: holding a dumbbell in each hand).
- When your ankle is comfortable or until your shoulders and hands are directly in the middle of your forefoot, tilt your torso forward.
- Bend your knees as far as possible to the floor.
- Pause, then press the front heel to raise tostart.
Preheating the buttocks before the lower body exercises may help to increase their vitality to improve hip strength and stability. The result: better shape and less knee pressure.
- Sit on top of a foam roller that runs perpendicular to your body and place your hands and feet on the floor.
- Move your weight forward and backward, slowly move the roller up to the top of the hips and then down to the top of the thigh.
- Pause at any tender point, take a deep breath and feel any muscle tension released.
- Angle to one side, then the other side, Toler on both sides of the hip.
Your core plays a key but often overlooked role to keep the knees under excess pressure. Use this exercise to strengthen your core or simply activate it before the lower extremity exercises, such as squats and lunges.
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- Your arms and legs are lying in the air and your knees are bent.
- Push your lower back into the floor and support your core.
- Lower one leg until your heel hovers over the floor while moving your other arm toward the floor above the head.
- Pause, squeeze yourCore, lift your arms and legs up and start.
- Repeat the opposite armand legs.
A popular physiotherapy exercise in which wall compression focuses on strengthening the gluteus medius and lateral buttocks to improve pelvic stability and balance of one leg.
- Standing next to the wall with your feet together, the nearest foot is about six inches from the wall.
- The hips and knees of the curved legs are closest to the wall.
- Press the lower part of the knee and thigh, but do not press the foot and lower leg against the wall.
- Keep and then repeat on the other side.
By focusing on bending and straightening the hips instead of knee flexion, the deadlift changes strengthen the buttocks and hamstrings exerting minimal pressure on the knees.
- Stand tall, with feet wide apart, hold dumbbells in each hand, and hold the arm length in front of the hips.
- Pull your shoulder blades together and support your core.
- Slowly push your hips back to your back, bend your knees, and then sweep heavy objects over your thighs.
- Pause when your weight drops below your knees, or if you feel comfortable in your hamstrings.
- Cross your heels, squeeze your hips and push your hips forward until you stand.
strengthens and activates the gluteus medius and minimal muscles through this one-legged standing movement to improve lower body stability.
- Stand on the edge of a sturdy bench or step and transfer your weight to one leg.
- Hold the other leg to the side of the chair so that the feet stay the same.
- As the planted legs are fully upright, lower your hips and place the hanging feet a few inches on the floor.
- Pause, then lift your hips until the foot is just above the implanted foot. Keep the implanted legs straight at all times.
releases tension in the hip flexor - this is very stressful for both desktop workers and athletes - this weight exercise activates your hips and prepares your hips lower - the body moves forward .
- Lying on the floor, use your right hip folds under the massager lacrosse to lift your torso up your forearms.
- Bend the knee and place the inside of the left leg and the front of the right thigh flat on the floor.
- Your right foot will extend towards the ceiling.
- Slowly to the bottom left, then to the bottom right.
Sometimes the cause of knee pain can be as simple as a super calf. This exercise can be done before and after exercise to ensure that your calf muscles do not pull your knees out of alignment.
- Sit on the floor, your calves are supported on a foam roller that is perpendicular to your body, and place your hands on the floor next to you.
- Squeeze your hips and lift your hips from your calves onto the floor of the foam roller.
- Move your weight forward and backward to move the roller up and down slowly to avoid backing your knees and ankles.
- Stay at any point of tenderness and take a deep breath until you feel any muscle tension release.
This hip movement is a stable closed chain, but your feet are planted on the elevated rather than the floor to your knees. put pressure on.
- Fix a bench vertical body and lie on the floor with the knees bent and the heel width of the heel edge separated.
- Place a miniature ring-shaped resistance band over your thighs, just above your knees (or in the absence of it).
- Keep your back flat, squeeze your body and push your heels up your hips until your torso forms a straight line from knee to shoulder and your knees bend to 90 degrees.
- Pause, then put your hips on the floor to start over.
- [123 Eccentric Focusing Calf Elevation
Strengthening muscles is not only above but also below your knees is critical to joint health. With the Mavericks' raise, focus on eccentricity and lower the stage to improve the ability of the mob's ankles and knees.
Stand tall, with your feet apart, the hips apart, and hold the dumbbells down with each hand
- Place your feet on the feet and a high surface for you The high heels can sink with each representative under your toes.
- Lower your heel as slowly as possible, as comfortable as possible without losing balance.
- Pause, then press the ball on your feet so your heel is as high as possible above your toes.
- Weight Glider Reverse Bow
Your lunge form strengthens your hips and improves your lower limbs - body stability.
Stand with your feet apart, put your feet on the glider, and hold a solid object in front of you. height.
- Transfer your weight to the planted (non-glider) foot. Slide your sliding foot behind you, bend your hips and knees, and bend down as comfortably as possible.
- Pause, then squeeze the hips of your planting legs to open your hind legs and start.
- Make sure the knee does not move forward or backward during the entire workout. It should remain completely still, directly above the ankle.
