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  • Emma B

The Best Exercises for Relieving Knee Pain

Knee pain is a common problem that can be caused by a wide variety of factors. Most often, it is the result of overuse, injury, or arthritis. Regardless of the cause, knee pain can be a debilitating condition that can make it difficult to perform even the most basic tasks.


Fortunately, there are a number of exercises that can help relieve knee pain and improve range of motion. These exercises can be done at home with no equipment necessary. If you are suffering from knee pain, be sure to consult with your doctor before starting any new exercise routine.



Causes of knee pain


Knee pain is a common problem that can be caused by a wide variety of factors. These include arthritis, injuries, and other conditions that can affect the knees.


Osteoarthritis


If you are experiencing knee pain, it could be due to osteoarthritis. Osteoarthritis is a common condition that occurs when the cartilage that cushion the bones wears down over time. This can lead to pain, stiffness, and inflammation in the joints.


There are a number of treatments that can help relieve the symptoms of osteoarthritis, including physical therapy, medications, and surgery. If you are experiencing knee pain, it is important to see a doctor to get a proper diagnosis and treatment plan.


Tendonitis


Tendonitis is a common condition that leads to knee pain. It is caused by the inflammation of the tendons, which are the tissues that connect muscles to bones. Tendonitis can be caused by overuse of the knee joint, sudden injury, or repetitive motions.


Symptoms of tendonitis include knee pain, swelling, stiffness, and tenderness. The pain may be worse when you bend your knee or put weight on it. Tendonitis can be treated with rest, icing, and over-the-counter pain medication. If the pain is severe, you may need to see a doctor for a cortisone injection or physical therapy.


Muscle imbalance


There are a number of different factors that can contribute to knee pain. One of these is muscle imbalance. Muscle imbalance occurs when the muscles around the knee joint are not evenly balanced, which can put uneven pressure on the joint and lead to pain.


There are a few different ways to correct muscle imbalance. One is to strengthen the muscles that are weak. Another is to stretch the muscles that are tight. And finally, you can try to improve your overall balance and alignment.


If you are suffering from knee pain, it is worth exploring whether muscle imbalance is a contributing factor. With the help of a professional, you can develop a plan to correct the imbalance and relieve your pain.


Exercise recommendations


If you're suffering from knee pain, there are some exercises you can do to help reduce the pain and improve your mobility. These exercises will help to strengthen the muscles around your knee joint, which can help to take some of the pressure off of your knee and reduce pain.


Before you start any exercises, it's important to warm up your muscles to prevent injury. A simple way to do this is to walk for a few minutes to get your blood flowing. Then, you can start doing the following exercises:


Crab walks


Step both legs into band and place it just above the knees. Hinge at the hips, with lumbar spine neutral (like a partial squat). Step sideways keeping the band resisted. Continue stepping for 20-30 steps and you should feel your Glutes working.


Deadlifts


Step up to and under a barbell with your feet angled slightly outward, at hip-width apart. Bend over and grip the barbell with both hands at shoulder width. Bend your knees until the bar almost touches your shins.

With a neutral spine, flex your butt and brace your stomach. Pick the bar up off the ground. Think about pressing down into the floor with your feet.


Continue pressing down with your legs until the barbell passes your knees, then thrust your hips forward until you are standing up.

Reverse your movement until the bar returns to its starting place on the ground.


Glute bridges


Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes. Place your arms by your sides with your palms turned up toward the ceiling.

Squeeze your glutes and your abs as you start to lift your hips toward the ceiling. Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder.


Squeeze the glutes as tightly as you can in the top position while you hold for two seconds. Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.



Calf raises


Raise your heels slowly, keeping your knees extended (but not locked). Pause for one second when you're standing as much on the tips of your toes as you can. Lower your heels back to the ground, returning to the starting position.

Use a chair or steady surface for balance if needed


If you suffer from knee pain, there are several exercises you can do to help relieve the pain. These include stretching, strengthening, and balance exercises. Be sure to consult with your doctor before starting any new exercise routine.

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