4 Exercises for Lasting Knee Pain Relief
Certified personal trainer Jen Mueller compares the limited range of motion that often accompanies knee pain to the stiffness of the Tin Man in The Wizard of Oz. However, those of us who are among the more than 40 million US adults who suffer from knee pain, we can’t just oil our knees to recover. Instead, we need exercises for pain relief.
A few simple exercises to strengthen the muscles around your knee – the adductors, abductors, hamstrings, and quadriceps – will bolster your strength and prevent re-injury. Knee pain relief exercises maintain looseness within the joint and improve the support and musculature that surrounds it, resulting in more fluid motions and less discomfort.
Mueller recently provided several knee stretching and strength-training exercises in a report for the health and fitness site SparkPeople: http://www.sparkpeople.com/resource/fitness_articles.asp?id=363
Stretches for knee pain relief
Sitting extension – From a seated position, prop one of your feet up on an adjacent chair so that it is subtly elevated. Carefully lower your knee by tightening the muscles surrounding it. Maintain the position for five seconds. Do five reps.
Heel slide knee extension – Resting with your back flat on the floor, bend your right knee, and place the entire bottom of your foot on the ground. Gradually push your heel out until your right leg is lying next to your left leg. Maintain the position for five seconds, and do five reps.
Strength training exercises for pain relief
Flat-back slide – Place your back on the wall, and gradually move it downward until you form a 30° angle at your knees. Rise back to your original position. Perform this exercise cautiously, stabilizing yourself with your hands. Do five reps.
Knee-bend raises – From a seated position, raise your right leg until it is parallel with the ground (but without allowing the joint to “lock”). Maintain for 60 seconds, and then start bending at the knee, dropping your foot half the distance to the ground. Maintain that new position for 30 seconds, and then raise the leg so that it is straight out from your body again. Do four reps.
Optimizing for your situation
To get the most out of these exercises for pain relief, Mueller recommends performing them three or four times a week. She is especially adamant about the stretches: “Stretching can be (and should be) done every day if possible to prevent stiffness and achy joints.” However, pay attention to your body, and don’t overdo it.
Stretches and exercises can deliver knee pain relief; but effective and long-lasting relief is achieved through a treatment plan personalized for you. At Diagnostic Health & Injury, we use modalities such as pressure release technology, physical therapy, massage therapy, and chiropractic care for immediate pain treatment. For your free consultation, call us today (337-240-9785)!