With the increased use of technology and sedentary lifestyles, many people are experiencing pain in their knees. The knee is a complex joint with many moving parts that can be damaged by overuse or injury. It’s essential to take care of your knees to keep on living an active lifestyle. Work closely with pain management experts as well. See Adam E. Shestack MD for assistance on what strengthens your knee. Besides, some exercises can help to strengthen the knee joint and reduce pain. Here are eight practices that you can stick to.
- Leg press
The leg press is an excellent exercise for targeting the muscles around the knee joint. It’s essential to use proper form when doing this exercise, so you don’t injure yourself. Start by sitting in the machine with your feet shoulder-width apart on the platform. Slowly lower the platform until your knees are at a 90-degree angle. Pause and then press the platform back up to the starting position.
- Hamstring curl
The hamstring curl is another excellent exercise for strengthening the muscles around the knee joint. Start by lying face down on a leg curl machine. Place your ankles under the padded lever and curl your legs towards your butt. Pause and then slowly lower the lever back to the starting position.
- Quadriceps Stretch
Stretching the quadriceps muscles can help to reduce pain and improve the range of motion in the knee joint. Start by standing up straight and grabbing your ankle with your hand. Gently pull your foot towards your butt and hold the stretch for 30 seconds. Repeat on the other side.
- Wall Sits
Wall sits a great way to improve your strength and endurance. Start by leaning against a wall with your feet shoulder-width apart. Slowly slide down the wall until your knees are at a 90-degree angle. Hold this position for as long as you can.
- Hip Abduction
The hip abduction exercise helps to strengthen the muscles around the hip and thigh. This can, in turn, help to support the knee joint. Start by lying on your side with your legs straight. Gently lift your top leg towards the ceiling and hold for a moment. Slowly lower your leg back down to the starting position. Repeat on the other side.
- Patellar Tendon Mobilization
This exercise stretches and mobilizes the patellar tendon, which runs from the kneecap to the shinbone. Start by kneeling on a soft surface. Gently place your hand on your kneecap and push it towards your shinbone. You should feel a stretch in the front of your knee. Hold for 30 seconds and then release. Repeat a few times.
- Stationary Bike
Riding a stationary bike is a great way to get low-impact cardio exercise. This can help to improve your overall fitness and reduce pain in the knees. Start by sitting on the bike with your feet on the pedals and pedaling at a moderate pace. You can increase the resistance as you get more comfortable.
Swimming is another excellent low-impact cardio exercise that is easy on the knees. It’s also a great way to build overall strength and endurance. Start by swimming laps at a moderate pace. You can increase the intensity as you get more comfortable.
These are just a few of the best exercises that you can do to strengthen your knee joint and reduce pain. Remember to warm up before you start and to listen to your body if something doesn’t feel right. If you have any concerns, be sure to speak with your specialist.