5 Exercises That Help Relieve Knee Pain

Knee pain is a very common ailment, both in children and in the elderly. It can be the result of an injury, according to this study carried out by the Spanish Association of Orthopedists, such as a ligament tear or a cartilage tear. Some diseases, such as arthritis, gout, and infections, can also cause knee pain. Can Some Exercises Help Promote Your Relief?

Although at first it is convenient to rest to reduce this type of ailments, the practice of some exercises can be useful to accelerate your recovery. Even, as a study published by the University of Pittsburgh (United States) reveals, research supports exercise as a means of relieving pain, even in patients with osteoarthritis.

Causes of knee pain

According to information disclosed on the Mayo Clinic page ,  knee pain can be caused by injuries, mechanical problems, some types of arthritis, among others. In detail, it is more likely to suffer this type of ailment due to:

• The wear and tear of cartilage, the tissue that lines the superficial joints of the knee.
• Anterior cruciate ligament injury.
• Fractures
• Tendinitis
• Rheumatoid arthritis.
• Gout.
• Overweight and obesity.
• Lack of flexibility or muscle strength.
• Aging.

Treatment of knee pain

Before knowing and practicing the exercises that contribute to the relief of knee pain, it is essential to know other treatment options. Likewise, it is first advisable to go to the doctor, since the management of this ailment may vary according to its cause. Therefore, it is necessary to obtain an accurate diagnosis.

According to data published in the US National Library of Medicine and Public Health, non-surgical management of knee pain may include the administration of oral pain relievers, such as non-steroidal anti-inflammatory drugs and acetaminophen. Corticosteroid and hyaluronic acid injections may also be effective. Other measures can be:

• Use of orthotics.
• Physiotherapy sessions.
• Encourage weight loss.

Only the cases that do not respond to these treatments are intervened with surgery. On the other hand, this same publication highlights the importance of exercise for the treatment of this ailment, especially if it is due to problems such as osteoarthritis. We cover it in detail below.

Exercises that help relieve knee pain

The effects of exercises as therapy for knee pain have been a subject of research. Thanks to this, it has been established that they can be a good complement against this ailment. For example, a study conducted by the Keio University School of Medicine (Tokyo) concluded that:

Now, although any form of physical activity helps promote joint well-being, it must be taken into account that the intensity and types of exercises may vary according to the needs and capacities of each one.

Therefore, before adopting any routine, it is best to consult with the physical therapist or a professional trainer. The following exercises are just one example of the options that can help.

1. Table

A very simple way to strengthen your knees and also your quadriceps is to practice the following exercise.

• Lie down in a comfortable place, be it your bed or a yoga mat, and lift your legs. It is very important that you do not bend them, and keep your knees straight.
• It is recommended to do this exercise 3 or 4 times, with rest intervals.

Although consistency is what matters, do not go overboard with the number of repetitions, as the force exerted can cause back discomfort.

2. Sit in the air

By maintaining the following routine, you will get your knees to become flexible again and regain strength.

• Support your back against the wall and separate your feet from the wall and from each other.
• In this position, begin to descend very slowly until you find yourself “sitting” in the air.
• Hold this position for about 10-15 seconds. Slowly get back up and do it again.
• It is advisable to do the exercise 5 times a day, doing 10 repetitions each time.

3. Knees bent

• Lie on the floor and straighten one leg while keeping the other bent with the foot supported.
• Raise your straight leg and hold that position for about 10 seconds.

• Lower this leg, bend it and do the same with the one that was previously bent.

It is an exercise in which you also do abdominal work, so it is advisable to use a mat. Remember to perform all routines gently and without forcing it. Just do it as far as you can get your leg up.

4. Leg extension

• You can sit or lie directly on the ground.
• Raise your leg, straight, about 20 cm above the ground.
• Hold this position for 10 seconds and lower it while bending your knee.
• Do this exercise 10 times on each leg.

5. Walk

Lastly, to ease knee pain, we’ll talk about walking. Walking is one of the healthiest exercises that exist, according to the study published in the Costa Rican Journal of Public Health. It is an activity that does not compromise the heart limits or endanger the joints of the feet, knee or hip.

It is not jogging, much less running, but it is not a relaxed walk either. Ideally, walk with a steady, steady pace for 30 to 40 minutes.

In conclusion

Although knee pain should receive professional attention, regular physical exercise can help reduce it and strengthen this area of ​​the body. Make sure to practice it gradually, without exceeding your physical capabilities. Also, if in doubt, consult a professional trainer.