Strengthening Exercises for Knee Pain
By Stephen R. Farris
Do you participate in team sports? Maybe you get in your exercise by walking or jogging, perhaps? Or does your job require you to be on your feet all shift on hard or uneven surfaces? Chances are you may experience knee, foot or joint pain.
Suffering from any of these ailments may also contribute to muscle soreness or weakness, due to overcompensating to try to ease the pain. You might consider doing a few simple exercises to help keep the major muscles, such as those around your knee -- quadriceps, hamstrings and calves -- so it doesn't get any worse than it is.
Here are some exercises to consider.
Standing Hip Hinge
Standing hip hinge exercises concentrate more on your core area, such as abdominals, lower back, hamstrings and glutes. Stand up straight -- parallel -- with feet spread about the width of your hips. Hands on hips. Next, slightly bend knees, hinge in a slow motion over the waist, shifting weight to the heels of your feet and reach back toward your rear. When you feel a little stretch in your hamstrings, return to the original starting point, squeezing hams and glutes on the way back up. Desired sets are 2-3, and 12-15 reps.
Seated Leg Extension
Sounds easy, but it is effective. This exercise works the quadricep muscles in your thighs. Start in an upright seated position with back flat. Raise one leg to waist level, but not locked and toes pointed upwards. Lower slowly, then repeat the movement with the other leg. Try 2-3 sets and 8-12 reps.
Chair Squats
This exercise works all muscles in the lower body. Stand about a foot from the wall with a chair behind you. Slowly sit down, bracing your core through the movement, then slowly stand back up, driving into the floor through your legs. Do 2-3 sets of 8-12 reps.
Low Plank Hold With Knee Flex
Finally, we get to lie down. Well, not exactly the way you are thinking. You want to rest on your elbows, then lift one leg a few inches off the floor. At the same time, gently flex the knee so your heel is toward your glute, while contracting your hamstring. Don't drop your leg or hip, then you'll want to repeat the process with your other leg. Again, 2-3 sets and 8-12 reps.
If you are experiencing knee pain, talk with your local chiropractor to find out tips and suggestions they can offer about additional exercises to help strengthen it. And if you're experiencing aches and pains in your back, neck and joints, they can provide treatment to help give you relief.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Taylors, S.C.