Knee Pain Relief Exercises

Knee Pain is a common problem.Strengthening your knee with exercises and streches is the best form of knee pain treatment.

The strength and health of our knees determine the range and status of our mobility. We rarely acknowledge the level of physical stress we put our knees through till we have a problem. Many times, if we simply pay heed to any knee pain we are experiencing and take the time to rest, treat and strengthen it, our knees bounce back to form. However, sometimes knee pain symptoms can have a more serious underlying condition, or we ignore early knee pain symptoms and do nothing to protect and preserve the knee. Then we may look at a more complex form of knee pain treatment.

Understanding Knee Pain Symptoms

Pain is the body’s way of communicating that something requires your attention and knee pain is no different. One just needs to take the time to understand the pain first.Some of the knee pain symptoms are:

Stiffness/ pain while in motion

This may be an early sign of knee arthritis caused by the joint's general wear and tear, causing cartilage damage.

Tenderness or tightness above or below the kneecap

This may be due to tendonitis where the pain seems to increase after prolonged sitting or bending.

Pain under the kneecap

This is referred to as anterior knee pain and you feel stiffness while sitting and difficulty and pain after running where there is a grinding or popping sensation.

Sudden onset of pain

This could be due to a knee injury and you will need to rest the knee before you can evaluate the damage. Read More : Knee Pain Causes, symptoms & TreatmentKnow the stages of Knee Pain

Knee pain relief through strengthening exercises

Knee Pain relief exercises are generally to strengthen the muscles & supporting the knee which improves flexibility and can manage the force that travels through your knee when you exert it a lot more efficiently. Knee strengthening also reduces the incidence of injury or damage owing to the increased support the muscle can provide to the kneecap. It also helps increase blood flow to the knee and speed up the healing of any damage in the area.

As a beginner, it is first advised to start with semi-stationary exercises that focus on the quadriceps, hamstrings and calves. Some muscles that are useful to knee strengthening that you can easily incorporate into your daily routine include;

• Wall squats: Leaning straight-backed on a wall with your legs apart and squatting while your back continues to be flat on the wall.
• Straight leg raises: Lying flat on the back on the ground and raising one leg straight while the other leg is bent, with your foot on the ground.
• Hip extensions: Lying flat on the ground with both feet planted as close as possible to your glutes and then raise your hips towards the ceiling.
• Step ups: Starting with a low height to step up to, leading with one leg and taking turns.

Make sure you do these exercises at your pace, with no sudden movements and as you feel more confident, you can add on more complex exercises. Eventually you should be able to build up to exercises such as swimming, or using an elliptical or stationary bike. Running in general may be strenuous on the knees for someone already suffering from knee problems.

Don’t forget to stretch!

The importance of stretching cannot be overemphasized enough! When your muscles are tightened up, they put greater pressure on your kneecaps. So it is important to stretch your muscles before exercising. Practice stretching before and after exercise.

Knee pain treatment that needs medical attention

While stretching and exercises are great for the knees, they cannot address all knee problems. Osteoarthritis is one such problem where cartilage damage may be too far along to expect your knee to get better without more treatment.Go for treatment by Regrow known as cartigrow for cartilage damage in case of severe pain.

Read More about : Cartilage cell therapy

Cartilage damage treatment

Cartilage cannot heal itself due to lack of blood supply. That's why when left untreated, cartilage damage worsens. Cartilage damage treatment is especially useful for knee arthritis and when done early enough can completely avoid the need for knee replacement surgeries in the future. Cartilage regeneration cell therapy can fully repair cartilage damage and restore mobility and alleviate all pain. The best part is that it uses the patient's own cells as a therapeutic tool.