A conditioning program of knee pain exercises that includes stretches can indeed help increase knee strength and also mobility. Certain stretches can also indeed help to reduce stress on the knee joint, which can help to reduce knee pain.
People do try knee exercises that engage the glutes, hamstrings, and abductors to reduce soreness and also keep the muscles long as well as flexible.
Can stretching help knee pain?
Knee pain can indeed occur due to conditions like arthritis or injuries such as tears of the tendons, ligaments, or even menisci that do support the knee or dislocation.
A healthcare professional or perhaps a physical therapist can assess and also diagnose knee pain and can indeed recommend that a person perform stretches as part of their rehabilitation.
A knee conditioning program can improve strengthening and flexibility in the knees, thus helping people go back to daily activities and also enjoy a more active lifestyle.
The organization does suggest strengthening the muscles that support the knee, including the quads, hamstrings, glutes, and also calves, as this can reduce stress on the knee joint while stretching to improve flexibility indeed helps reduce muscle soreness and stiffness.
What are the best stretches for knee pain?
People with knee pain or injuries need to always speak with a healthcare professional before trying out new exercises.
Knee pain exercise is useful to try out.
1. Straight leg raise
A person needs to feel this exercise working the front of his or her thigh and aim to do 3 sets of 10 reps, 4 or even 5 days per week. As a person does get stronger, he or she may wish to use an ankle weight or perhaps ask a trainer how to perform a similar exercise on a weight machine.
2. Standing calf stretch
A person needs to do this exercise against a wall and should also feel the stretch in their calf muscle and heel. Aim for 2 sets of 6 reps, 6 or 7 days per week.
3. Supine hamstring stretch
The person needs to feel this stretch at the back of their thighs and behind their knees. Repeat 2 or 3 times, 4 or 5 days per week.
4. Calf raises
A person does need a chair to support this exercise and also be able to feel it in his or her calf muscles. Aiming for 2 sets of 10 reps, 6 or 7 days per week, is a good idea for relief.
5. Half squats
A person should be able to feel this stretch at the back of the thighs and also the buttocks. Do about 3 sets of 10 reps, 4 or 5 days each week.
6. Hip abduction
A person should be able to feel this exercise in their thigh and buttocks. The aim should be to do 3 sets of 20 reps, 4 or 5 days per week.
Other exercises and also treatments for knee pain
A 2018 study does suggest that yoga can be effective for knee pain due to osteoarthritis.
Healthcare professionals can also treat osteoarthritis of one’s knee with medications or perhaps supplements, including:
- Nonsteroidal anti-inflammatory drugs (NSAIDs).
- Glucosamine and also chondroitin sulfate.
- Corticosteroid injections.
A healthcare professional can recommend painkillers like acetaminophen, NSAIDs, or the RICE (rest, ice, compression, elevation) protocol for knee pain occurring due to a sports injury.
When to contact a doctor?
People need to approach a doctor or physical therapist if they tend to have persistent or worsening knee pain.
It is always advisable to check any sort of exercise with a healthcare professional before commencing them, especially if a person has an injury or is experiencing pain.
Conclusion
Knee conditioning exercises can rather help strengthen a person’s knee and thus provide much relief from pain pressure. Stretches can also enhance mobility as well as reduce stiffness. Knee pain exercises are beneficial, no doubt.
