eight knee workout routines that may enhance energy and suppleness

Regular strengthening and stretching of the lower body can reduce unwanted stressors in the knee joint and relieve pain. There are several exercises that people can try.

Regular knee extensions can help a person develop more range of motion and reduce the risk of pain and injury.

Lower body strengthening exercises can reduce unwanted stressors in the knee joint by improving shock absorption through improved muscle strength.

This article lists eight knee extensions and exercises you can try, information about their benefits, and whether it is safe to stretch with knee pain.

It also provides tips on how a person can keep their knees healthy and relieve pain.

Find out more about the knee here.

Knee extensions can help improve the flexibility of the muscles around the knee.

These muscles include:

  • Front and rear leg muscles – quadriceps and hamstrings
  • inner and outer thigh muscles – the adductors and abductors
  • buttocks
  • Calf muscles

Strengthening these muscles can help reduce stress on the knee joint and absorb shock.

Stretching, especially after a workout, can help increase the flexibility and range of motion of the knee joint. It can also help reduce pain and the risk of injury.

Learn more about post-workout pain here.

The American Academy of Orthopedic Surgeons recommends the following exercises to strengthen the muscles around the knee and increase the range of motion.

The exercises may be suitable for people who have had a knee injury or surgery. However, a person should speak to a health care provider before trying.

Before starting any exercise, it is important to gently warm up with low impact exercises such as walking or riding an exercise bike for 5 to 10 minutes.

Here are eight stretches and exercises to try out, including step-by-step instructions for each. This list also includes two exercises for people who have knee pain from osteoarthritis.

1. Stretch the quadriceps

  1. Stand upright on the floor with your feet flat.
  2. Bend your left knee and hold your ankle to pull the leg backwards.
  3. Gently pull your ankle towards your buttocks.
  4. Only stretch as much as you feel comfortable.
  5. If necessary, hold on to a wall or chair for balance.
  6. Hold this position for 30 to 60 seconds.
  7. Return to the starting position and repeat with your right leg.
  8. Avoid twisting or arching your back during this exercise.
  9. Repeat the entire exercise 2-3 times, 6-7 days a week.

2. Calf stretch

  1. Stand up straight with your feet flat on the floor and the weight across both feet.
  2. If necessary, hold onto the back of a chair or wall for support.
  3. Stand on one leg with your sore knee and lift the other leg.
  4. Lift the heel of the standing foot off the floor and then lower the heel back down.
  5. Repeat 10 times, centering body weight on the ball of the foot of the standing leg.
  6. Lower both feet back to the floor and repeat the process for two sets of 10 reps, 6 to 7 days a week.

3. Hip abduction

  1. Lie on one side on the floor, holding your leg up with your sore knee.
  2. Bend your lower leg back for support.
  3. Bend your forearm to support your head and place your upper arm hand on the floor in front of you to maintain balance.
  4. Extend the top leg and lift it up at a 45 ° angle.
  5. Keep your knee straight without blocking it and avoid twisting the leg.
  6. Hold this position for 5 seconds, then slowly lower it.
  7. Let rest for 2 seconds, then repeat.
  8. Repeat three sets of 20 reps, 4 to 5 days a week.

4. Squats

  1. Stand on the floor with your feet flat, shoulder width apart.
  2. Put your hands on your thighs, reach forward, or hold on to the back of the chair to keep your balance.
  3. Keeping your chest raised, bend your knees, and lower your hips by 10 inches.
  4. Keep the weight centered on your heels and avoid bending over from your waist.
  5. Hold for 5 seconds, then press your heels down to slowly return to the starting position.
  6. Repeat three sets of 10 to 20 repetitions 4 to 5 days a week.

The following stretches and exercises may be helpful for patellar tendonitis (jumper’s knee) or patellofemoral pain syndrome (runner’s knee).

5. Wall slide

  1. Stand upright against a wall with your back and buttocks flat against the wall.
  2. Place your feet about 30 cm apart and about 15 cm from the wall.
  3. Gently bend your knees and lower your hips to slide down the wall.
  4. Bend your knees to about 45 degrees and hold them down for 5 seconds.
  5. Carefully slide the wall back into its upright position.
  6. Repeat for 10-15 reps for three sets, 4-5 days / week.

When doing this exercise, be careful not to drive too fast or too low, as this can worsen the pain.

Stop immediately if there is pain, cracking, or crunching of the kneecap

6. Lateral stretching of the hips and thighs

  1. Stand upright on the floor with your feet flat.
  2. Cross your left leg in front of your right foot.
  3. Keeping both feet flat on the floor, lean to the left by bending at the waist and pushing out your right hip.
  4. People should be able to feel a gentle stretch in the outer right hip.
  5. Hold the button down for 15 to 20 seconds and repeat the entire exercise 3 to 5 times.
  6. Repeat with the other leg.

Find out more about the causes of severe knee pain here.

The Arthritis Foundation recommends the following exercises and stretches for treating osteoarthritis knee pain. These exercises can help strengthen the quadriceps, hamstrings, and buttocks to support the knee joint.

1. Standing leg sledge

  1. Stand up straight on the floor with your feet flat with the back of a chair forward for support.
  2. Slide your left leg back and let your toes touch the floor.
  3. Extend your leg back until your buttocks tighten.
  4. Push the leg back to the starting position.
  5. Repeat with the right leg.

2. Hamstring stretch

  1. Sit on the edge of the chair.
  2. Keeping your right foot flat on the floor, extend your left leg forward, keeping your heel on the floor and toes up.
  3. Lean forward from your hips and keep your back straight to feel a stretch in the back of your left leg.
  4. Hold in the extended position for 30 to 60 seconds.
  5. Return to the starting position and repeat with your right leg.

Find out more about osteoarthritis of the knee here.

The American Academy of Orthopedic Surgeons recommends avoiding any exercise or activity that causes knee pain until the problem is resolved.

Anyone who experiences knee pain while stretching should see a doctor to see which stretches are safe for them.

There are several steps a person can take to prevent injury and relieve knee pain.

Tips for maintaining knee health

Some of the steps people can take to protect and maintain knee health include:

  • exercise and exercise regularly
  • Low impact exercises like swimming or walking when you are recovering from knee pain
  • Use a knee brace or bandage for extra support
  • Wearing shoes that provide adequate support during physical activity
  • Warm-up and cool-down sections before and after training
  • gradually increasing the training intensity

Losing weight to relieve pressure on the knees can reduce inflammation and increase knee function in adults with obesity and knee osteoarthritis.

Exercises to prevent knee injuries

When a person is healthy and active, here are some exercises you can do to prevent knee injuries:

Relieve knee pain

To relieve knee pain, the following measures can be helpful:

Find out here how you can prevent knee injuries.

Knee exercises shouldn’t cause additional or worse pain.

People should stop all knee exercises and see their doctor if they experience:

  • strong pain
  • swelling
  • No improvement after a few weeks
  • Inability to move or put weight on the knee
  • Knee locks or clicks painfully or gives way

A doctor may need to do a physical exam or tests such as an X-ray or MRI to determine the cause and diagnose the condition.

People may need to see a physical therapist for a specific stretching program.

Find out more about home remedies to treat knee pain here.

Knee exercises can help strengthen the muscles that support the knee, increase mobility, and reduce the risk of pain or injury.

People may be able to manage knee pain with home remedies. However, if someone has persistent or worsening pain, they should see their doctor.

Some exercises may be appropriate for certain knee conditions or injuries. However, always consult a doctor to find out which routes are safe.

Comments are closed.