This Article is About
chronic knee pain
thigh muscles
everyday lifestyle
strength work
strength training
affliction
ups
curls
joints
workout
exercises
arthritis
Weak Or Injured Knees, Ease Pain And Build Strength
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Weak Or Injured Knees, Ease Pain And Build Strength

The affliction of knee pain is no small deal. If you suffer chronic knee pain you know how difficult performing simple activities can be. Bending down and getting back up, waking, and other everyday functions can be extremely painful. You find yourself avoiding certain movements and even refrain from activities you love, just to manage the discomfort.

There are many possible causes of chronic knee pain. Many include previous injury, arthritis, diseases or disorders, tendentious, or lack of sufficient exercise just to name a few. Whatever the case, there are ways of coping and improving your condition with some practical suggestions to put into your everyday lifestyle. The focus will be to relieve pain that is present, strengthen the muscles, and increase mobility.

By incorporating the suggestions below, you can prevent future injures, even in a person with healthy knees. It is important however, for those that suffer moderate to serious injury to consult a doctor before choosing therapies or attempting any exercises. Remember slow is better and keep an easy pace. You are trying to prevent any damage to this weak area.

It is good to begin a few minutes first with an aerobic warm up to get the blood circulating and to warm your muscles. Then move on to the strength training. There are plenty of knee exercises out there, but it's good to start out easy. As you build your strength, add a variety to your strength training. An easy one to start with is to sit on a chair with your heels on the floor and knees straight. Squeeze your thigh muscles as hard as you can for 10 seconds and relax. Repeat 3 times. A few others include including step ups, hamstring curls, and straight leg raises. Make sure when trying a new exercise you are certain the correct way to execute them.

Finish your workout with a good stretch routine. Stretching helps greatly with your joints and mobility. Although you should not do strength work every day to avoid fatiguing the muscle, stretching daily is a great idea. Again, performing the stretches correctly is extremely important for improving your condition and not hurting yourself instead. It's important to not to stretch any muscle that has recently been injured. You will feel a degree of discomfort while you stretch, knowing it's doing its job, but again it should not be painful.

An example of a very effective stretch is to stand straight and put one leg behind the other. Lean into opposite side of the leg behind until you feel a stretch on the outside of your thigh. Another good one is to stand up straight in front of a chair. Hold on to the back of the chair for balance and bend one knee behind you. Grab that ankle and hold the stretch. You can do these and others twice a day, each stretch for 30 seconds, repeat 3 times.

A great way to relieve pain is with massage. A few techniques are to place your left hand below your knee and the right hand above on your thigh. Massage your thigh down to your knee with your right hand. Continue to do the same on the inside of your thigh. Another way is to place your left hand below your knee and put pressure with your right palm on your knee. Firmly massage in a circular motion. Massage for the desired amount of time until you feel the pain easing.

A few other tips to keep knees in good shape is to maintain a healthy weight. Your knees support a great deal of body weight and can experience extra stress due to unhealthy weight. Wear supportive shoes. If you are a woman it is especially important not to wear heals with weak knees. Wearing them can cause a great deal more compression and cause further injury. Tone your core muscles and keep them strong. This will help your posture, keeping your spine stay in alignment which greatly affects how you stand and the position of your legs and knees.

This is just a brief summary of helpful ways to build stronger knees and keep pain at a minimum. Keep up with your routine and you will be sure to enjoy more freedom in your activities and less chance of future injuries.


Street Talk

Great article. Both my back and knees are giving me problems but it is due to the fact the I spented 20 years in the Army doing excerises that they say are bad for you now. I guess I will have to live with it or work thru it some how.

Reply
  about 1 decade ago
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