Simple Exercises To Prevent And Relieve Knee Pain
Tom Powell
Knee pain is one of the most common reasons that people give as to why they stop playing sports, running or jogging, or even just active hobbies like gardening. We know there is nothing worse than having to give up doing something you love because of the pain it might be causing. It is possible to relieve and prevent most knee pain using simple exercises. Protect your knees you only get two!
We want you to be healthy, active, and pain-free for as long as possible so here are our 7 best exercises to help prevent knee pain. These can be done as a stand-alone workout or as part of a great lower body warm-up before a longer workout, run, or sports game. We find it works best to do them in order working from the ankles and feet up to quads and hamstrings.
Natural Treatments For Knee Pain Relief And Prevention
1. Exercise and Proper Time to Recover
Weak muscles and stiffness are two of the leading problems associated with knee injuries. So while exercise is important for keeping your knees healthy, you also need to rest enough and give your body time to heal. Some people will need to take a break from most exercise or several weeks to heal a damaged knee, or at least limit high-impact activities for a period of time. Before trying more drastic treatments, see if taking a few days off from your usual exercise helps. If you see improvements with rest, then you should plan to decrease your mileage/length of workout when you return.
To protect yourself from injury, always warm up lightly and stretch before exercise. Before engaging in running, biking or another knee-bending exercise, walk a quarter- to a half-mile. After your exercise, be sure to stretch again and then to give yourself enough time to recover properly, at least 12 days .
Doing low-impact exercises is best for people with chronic knee pain or conditions that affect the joints. Examples of low impact workouts include:
- Activities that involve repetitive movements of the legs
- High-impact sports
2. Physical Therapy
3. Good Footwear, Insoles and if Needed, a Knee Brace
In general, people with knee pain should try to avoid wearing sandals, flip flops, Crocs, boat shoes, high heels and boots. These types of shoes are not very supportive and can aggravate back, knee or hip pain.
4. Foam Rolling
- Turmeric
- Omega-3 fatty acids
Tips To Ease Joint Pain
Arthritis joint pain and symptoms can make simple activities difficult. This head-to-toe guide can help.
Arthritis pain in even one joint can take a toll on your entire body. For example, a painful neck can prevent you from turning your head properly, placing stress on your shoulders. A painful knee may cause you to walk in a way that affects your hips, back and feet. And holding a joint still to protect it can make moving it more difficult and in some cases almost impossible over time.
If joint pain is caused by an inflammatory disease such as rheumatoid arthritis or juvenile idiopathic arthritis, systemic treatment is needed to stop inflammation that can lead to joint damage or destruction. For flares of pain, persistent pain or pain due to other causes, there are many things you can do on your own or ask your doctor or physical therapist about to get relief.
Solutions vary and may include splints, therapeutic exercises or more informal daily modifications at home and beyond. Here are a few suggestions to help ease joint pain head-to-toe:
Neck Pain
Neck pain can make it difficult to look up or turn your head sideways. If you avoid twisting your neck by moving your shoulders or entire body, the surrounding muscles may hurt as much as the joints themselves.
Jaw Pain
The mandible joint can be a frequent source of discomfort, making it painful to bite into a thick sandwich or an apple. Jaw pain is common on the side of the face or just in front of the ear.
Elbow Pain
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Change The Way You Walk To Ease Knee Pain With Osteoarthritis
Overloaded or unevenly loaded knee joints can cause , or cause your OA to get worse. Learning how to walk differently may be able to correct the loading problem and reduce your knee pain. This approach is being studied in people with medial, or inner, compartment OA which is 10 times more common than other forms of knee OA.
The medial knee compartment bears a much higher load than the lateral compartment, says Pete Shull, PhD, assistant professor in the School of Mechanical Engineering at Shanghai Jiao Tong University in Shanghai, China. Thats just the way our bodies are structured. The inside knee compartment experiences loading thats two to three times higher than the outside.
Researchers are looking for ways to shift some of the medial compartments load to the lateral one. The lateral compartment almost always has healthy cartilage, says Shull. The compartments are like brake pads on a bike, unevenly worn. So by changing the way someone walks, we can get the cartilage in the compartments to wear more evenly.
Olive Oil For Knee Joint Pain
Olive oil does a good job regarding lubricating joints. Its a good tip on how to get rid of knee pain fast as it soothes arthritis painextremely fast.
Directions
You just get a cup of olive oil and apply it directly to that portion of your body that hurts.
Here, you should massage your entire knee with olive oil and let it soak in.
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How To Treat Knee Inflammation
This article was co-authored by Jonathan Frank, MD. Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Franks practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards.There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 65,708 times.
Give Your Knees A Break
Pushing through the pain is something many of us have been taught to do, but when it comes to your knees, its a bad idea. The CDC says moderate pain means your body is asking for rest, so be kind to yourself and consider taking some time off your feet at least twice a day and dont overdo the exercises.
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Wall Lean Calf Raises
Gymnasts do calf raises by the hundred, they know how important it is to have strong calves. This is a calf raise with a difference because you are leaning forwards against a wall, it stretches the calf and ankle much more, plus it creates more mobility through your toes which is super important for strong healthy feet.
Lean forward with your hands on a wall so your body is at about a 45-degree angle. Engage your glutes and core, then lift your heels up over your toes as much as possible whilst pushing into the wall. Then lower your heels back down as far as you can to stretch your calves and ankles. If you can easily touch your heels on the floor, step your feet a little further back from the wall and repeat. Again 25 reps are the goal here.
After the wall lean calf raises repeat another set of 25 reps of the Tibialis Raises above. Watch this video to see how to do Wall Lean Calf Raises
Treatment For Knee Problems
If initial treatment methods do not provide relief, and X-rays show destruction of the joint, the orthopaedist may recommend total joint replacement for the knee, also referred to as knee replacement.
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Simple Home Exercises And Stretches Can Help Ease Some Common Types Of Knee Pain
If youve got sore knees, exercise might seem like the hardest thing you can do but its also one of the best.
“Exercise is one of the most important things you can do for knee pain,” says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School.
The right combination of strengthening and stretching exercises can relieve pain by helping to improve the way the joint moves and functions.
“The knee is often an innocent bystander between the hip and the foot. Knee pain is often caused by problems occurring above or below,” says Dr. Elson.
For example, weak hip muscles may cause more strain on the knee, intensifying your pain. Strengthening the muscles around the hip joint can help relieve it, says Dr. Elson.
In addition, knee pain is sometimes caused or aggravated by tight muscles around the knee, a problem that is often successfully addressed by stretching. If the muscles arent flexible, the knee joint sometimes wont move properly, says Dr. Elson.
Track Your Pain Levels
Knee pain doesnt have to mean surgery. Keep a journal of your pain levels from day to day accompanied by what you did and ate, and talk to Dr. Benny about pain-relief options. Hyaluronic acid gel injections or Regenerative medicine, including platelet-rich plasma injections, can help boost your bodys healing processes, improving your flexibility and mobility while reducing inflammation and knee pain.
Ready to be free from knee pain? Call our nearest location for an appointment or book a consultation online today.
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Top 12 Knee Pain Exercises And Stretches
The type of knee exercises that will help you find relief from knee pain depends on the underlying cause of your condition. Dr. Torrance has found that for his patients to get the most results from knee pain exercises and stretches, they first have to identify if theyre generally more strong or more flexible.
If youre legs are very flexible but not so strong, you want to work on strengthening and activating the correct muscles in your legs to support your knees . On the other hand, if youre strong but also tight, you want to improve your flexibility/mobility. If you have a condition that causes pain, gently working on improving both strength and range of motion is important.
Below are some of Dr. Torrances favorite knee strengthening exercises and stretches:
1. Clam Shells This is a great exercise for younger athletes and females who have weak gluteus medius muscles. Its also helpful for those who have flat feet, which creates stress in your ankle that travels up to your knees. Start by laying on your right side with your knees bent and feet and hips stacked. You want your feet to be in line with your butt and your shoulders stacked. Engage your core and keep your feet together as you raise your left knee out to the side while keeping your right knee down on the floor. Hold your lifted knee for one second, then lower and repeat. Try to complete 20 reps on each side.
Exercises For Knee Pain
Whether your pain is caused by an injury, arthritis, or some other cause, many of the exercises used for physical therapy may be the same. Always consult your physical therapist for specific exercises to address your unique diagnosis.
The American Academy of Orthopaedic Surgeons suggests the following exercises and stretches for general knee conditioning:
- Heel cord stretch
- Hip abduction
- Leg presses
If youre experiencing knee pain and are longing for relief, the experienced and knowledgeable therapists at PRO~PT are ready to assess your situation and create a treatment plan to get you back to pain-free activity.
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Symptoms Of Knee Pain
The symptoms of knee problems can vary and will depend upon the cause and severity. However, knee pain is common.
Sudden pain in the knee can occur if you overuse it or injure it.
Instability and weakness in the knee, or the feeling that your knee is about to give way, is a common knee problem.
Other symptoms may include stiffness, popping sounds, locking of the joint and inability to straighten the knee, depending on the cause.
How Knee Pain Can Affect You
Knee pain is more common as you get older, due to years of wear and tear, if you are overweight , or if you play sports. Because your knees are vital to movement, knee pain can stop you from playing sports and make it difficult to carry out simple activities, such as walking and climbing stairs.
*Knee : Images, Function, Ligaments, Muscles. 2016. Knee : Images, Function, Ligaments, Muscles. Available at: http://www.webmd.com/pain-management/knee-pain/picture-of-the-knee. . ** GSK Global Pain Index Research 2014 full report p. 47
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How To Relieve The Aches And Pains Of Osteoarthritis
Almost everyone will eventually develop some form of arthritis. Michael Feely, MD, rheumatologist at Nebraska Medicine, provides the latest information on osteoarthritis and how to manage this disease.
What is osteoarthritis?
Arthritis is one of the most common of chronic diseases. It is three to four times more common in women and becomes more common as we age. While there are more than 100 different types of arthritis, osteoarthritis, the type that is associated with aging and wear and tear of the cartilage, is the most common form. It occurs when the cartilage or cushion between joints becomes altered, leading to pain, stiffness and swelling. Up to 80 percent of the population will have some form of arthritis by the time they reach their 80s and 90s.
Can I prevent osteoarthritis?
Unfortunately, there are no strategies to prevent osteoarthritis nor are there any medications to prevent the progression of the disease. Disease-modifying drugs that have been effective in slowing other forms of arthritis like rheumatoid arthritis, have shown to have no effect on osteoarthritis. Genetics appears to play an increased role in the development of osteoarthritis, particularly if it develops in the hands.
If I exercise a lot, will I be more likely to develop arthritis?
Are there medications that can help relieve osteoarthritis pain?
What can I do to help minimize the symptoms of arthritis?
What Is Runners Knee
Athletes and runners are particularly prone to knee injuries.
Symptoms of runners knee include:
- Pain behind or around the kneecap
- Pain when you bend your knee
- Pain that is worse when you are walking downhill or downstairs
- Swelling
- Popping or grinding in the knee
Treat by resting the knee and taking anti-inflammatory medications
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Sign Up For Physical Therapy
Some people with osteoarthritis respond to acupuncture, especially those with arthritis of the knee or spine, according to the Arthritis Foundation. Traditional Chinese acupuncture is also one of the nondrug approaches recommended by the American College of Rheumatology.
Acupuncture combined with moxibustion, a technique that involves burning the herb mugwort close to the skin, is a course of Chinese medical treatment for osteoarthritis, says Ming Jin, MD, PhD, an acupuncturist and founder of the Ming Qi Natural Healthcare Center in New York City. Moxibustion can be as effective as oral medications for treating knee arthritis, according to a study published in the journal Medicine in February 2016. Your treatment should be tailored to your disease stage and may include acupuncture, acupressure, and moxibustion, Jin notes.
Losing Weight Can Improve Knee Pain
Your weight plays a major role in knee pain, says Bush-Joseph. If you walked around all day with a backpack that had a 10-pound weight in it, you would feel how achy your back, hips and knees are at the end of the day. That shows you the impact extra weight can have on your joints.
With each step people take, two to four times their body weight is transmitted through the knee joint, according to Bush-Joseph. Thus, the more you weigh, the harder the impact is on your knee joint.
However, people who are overweight and have arthritic knee pain can lessen the impact and ultimately, relieve knee pain by losing weight. In fact, people with arthritic knees lose about 20 percent of their pain with every 10 pounds of weight loss.
If you are 20 pounds overweight and you have arthritic knee pain, almost half of your pain will go away by losing 20 pounds, says Bush-Joseph. Of course, losing 20 pounds isnt easy. But, if people are able to lose even 10 pounds and add in some stretching and flexibility training, theyll experience significantly less pain, according to Bush-Joseph.
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What Is The Best Exercise For Knee Pain
There are many types of knee exercises you could try to lessen knee pain, but there isnt one particular exercise thats better than another. Thats because knee pain can have different causes, and the exercise thats helpful for one condition may not be the best for knee pain with a different cause.
Simple stretching and strengthening exercises can help provide support to the knee joint. Some types of exercise that can help with knee pain include:
- Yoga
- Walking
- Water aerobics
The key to finding the best exercise for knee pain is pinpointing the cause of the pain and then performing exercises aimed at correcting movement or strengthening muscles. Thats where the expertise of your doctor or physical therapist comes in.
Consulting with your medical or physical therapy professional before performing any exercises will ensure that you will choose the right exercises that will help and not hinder your progress.