Are you worried that working out could cause more knee damage or pain? The best thing you can do for your knees is strengthen the muscles that support them.
like stretching, swimming, and water aerobics are good for relieving knee pain. Using an exercise bike or elliptical trainer can help, too. In addition, try these therapeutic exercises that you can do at home:This exercise is simple to do but can pay big dividends. As you get stronger, step up this exercise by using a resistance band just above the knees.Step 2: Keeping your feet together, lift the top knee up, mimicking the movement of a clamshell opening.Try for 15-20 repetitions on each side.
The glutes are a group of muscles in the buttocks that affect the movement of the knee. The glute bridge is a great exercise that targets them but also involves other muscles of the leg. Step 1: Lie on your back with knees bent and feet about shoulder-width apart. Relax your arms with palms up away from your body.
Step 2: Slowly pick your hips off the floor and push them up until your body forms a straight line from knees to shoulders.Good form is important for this exercise. Don't arch or round your back. Keep your hips, knees, and feet in a line.These knee exercises are simple and safe for most people. Some other exercises, such as squats and lunges, can strengthen the knees but can also injure them if not done correctly.
When doing knee exercises, start with a low number of reps and move up gradually. If you have pain with any movement, stop. If your exercise program makes you so sore that you have trouble moving the next day, you are overdoing it. Gentle stretching after you exercise will help keep muscles flexible.Houston Methodist:"How to Relieve Knee Pain Through Stretches and Exercises You Can Do at Home."OrthoInfo:"Knee Exercises.
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