Ways to Exercise to Prevent Knee Pains
Whether you are old or young, active or inactive, at some point in your life you will feel knee pains. There are varying degree of pain and symptoms, but one thing for sure, the pain causes anxiety to the person. It is a relief though that there are exercises to help prevent or minimize your knee pain. There are many exercises to help prevent injury and pain of the knee even though the causes of it are different. These exercises prove to be comforting to those who have experience the pain or if at present you are feeling the pain.
Protecting the muscle on the knee is a top consideration to avoid knee injury and pain . Injury and pain are very well prevented from shock if the muscle on the knee is strong enough.
Lying down and doing straight leg exercise is a basic exercise that is helpful to the muscle quadriceps. Performing the same exercise, but this time adding weights, is the next step once you are comfortable with the exercise.
Before going into a high impact or simple activity, one is advised to do calf stretching exercise.
To stretch those hip and quad muscles, one can do the half-kneel hip and quad stretch.
Doing the wall hamstring exercise or stretching is a great way to prevent the knee pain, and a reminder for people not to take for granted the hamstring muscles.
Another exercise is called partial squats, wherein you use a chair, bend at the hips, slowly lower your way to the chair while keeping your abdomen tight, and knees are behind your toes.
Another form of exercise to prevent knee pain is called side-lying leg lifts, where you lie on your one side (and doing afterwards the other side), place ankle weights above your knee, and do leg ups in several counts. Step-up and calf raising are another forms of exercise to relieve or prevent knee injury and pain.
It is a fact that one of the best ways to prevent knee pain and injury is to maintain your normal body weight. Carrying extra pounds can give strain to a person’s knees. Your knee would also benefit if you wear good quality shows since it gives enough support to your knee.
Swimming and rowing are exercises that can prevent knee pain or injury. There should be a continuous exercise regimen to maintain muscle strength. Sudden stoppage of the intensity of your exercise will not give your knee muscles an advantage.
When preventive exercises fail and the person has already the injury, one should consider physical therapy. Physical therapists are professionals who can give guidelines on the best exercises to undergo for those with injured knees.
Whatever you have chosen as an exercise for your knees, always remember the importance of stretching and strengthening.