Pharmacy and Health Blog from myGenericPharmacy.com

Knee discomfort is a frequent problem. The good news is that there are various treatments available, including at-home strengthening exercises and knee stretches.

If you have knee discomfort, it can be difficult to engage in your favourite hobbies, whether you’re a competitive athlete, weekend warrior, or daily walker.

Every year, 18 million Americans seek medical attention for knee discomfort. Including suffering brought on by:

• overuse
• osteoarthritis
• tendinitis
• bursitis
• meniscal damage
• injury to the knee ligaments

Exercise and knee pain

Gentle stretching and strengthening exercises may help reduce knee discomfort whether it is brought on by an injury, surgery, or arthritis, while also enhancing flexibility and range of motion.

Even though it may seem paradoxical to exercise an injured or arthritic knee, doing so is actually better for your knee than sitting idle. Your knee may stiffen if you don’t move it, which could make the discomfort worse and make it more difficult for you to perform your usual activities.

The muscles that support your knee joint can be strengthened with gentle stretching and strengthening activities. An easier range of motion for your knee joint can be achieved by having stronger muscles, which can also lessen impact and stress on your knee.

Consult your doctor or physical therapist before beginning an exercise programme for knee pain to ensure that the activities are suitable for you. Depending on your circumstances, they might suggest making certain changes.

Stretching exercises

The range of motion and flexibility in your knee joint may be enhanced by doing lower body stretching exercises, according to the American Academy of Orthopaedic Surgeons. Your knee may be simpler to move as a result.

It’s vital to warm up for at least 5 to 10 minutes before beginning to stretch. Warm-up exercises that have low impact include walking, utilising an elliptical machine, or cycling on a stationary cycle.

The next three stretches should be performed after you’ve warmed up, and you should repeat them after you’ve finished the knee strengthening exercises. Aim to perform these stretches and workouts four to five times per week, at the very least.

Stretch the leg and heel

Your lower leg muscles, more notably your calf muscles, are the focus of this stretch.

To perform this stretch

• Put your back to a wall.
• Put your hands on the wall and step back as far as you can without feeling uncomfortable. With the heels flat and the toes of both feet pointing forward, your knees should be slightly bent.
• Hold the stretch for 30 seconds while leaning into it. Your back leg ought to feel stretched.
• Repeat while changing legs.
• On both legs, repeat this stretch twice.

Stretch your quadriceps.

Your quadriceps, which are located in the front of your thighs, are the focus of this stretch. Doing this technique can help increase the flexibility in your hip flexors and quadricep muscles.

To perform this stretch

• Use a chair or a wall as support while you stand. Your feet should be apart by shoulder-width.
• Your foot should rise up towards your glutes as you flex one knee.
• As far as you can comfortably do so, slowly bring your ankle towards your glutes while holding onto it.
• Hold for a minute.
• Change legs, then go back to the beginning position.
• On each side, repeat twice.

Hamstring flex

Your hamstrings, which are located in the rear of your thigh, are the focus of this stretch.

This stretch should feel good in the back of your leg and all the way to the bottom of your glutes. Your calves could also feel stretched if you flex your foot.

To perform this stretch

• You can use a mat to give comfort under your back while performing this stretch.
• Straighten both legs while lying flat on the ground or a mat. Alternately, if it’s more comfortable, you can stand with your feet flat on the ground and bend both knees.
• Raising one leg off the ground.
• To gently draw your knee towards your chest until you feel a small stretch, position your hands behind your thigh but below the knee. It shouldn’t hurt to say this.
• Hold for a minute.
• Descend and swap legs.
• On each side, repeat twice.

Strengthening exercises

Working the muscles around your knee on a regular basis might assist lessen stress on the knee joint, according to the American Academy of Orthopaedic Surgeons.

Concentrate on exercises that target your hamstrings, quadriceps, glutes, and hip muscles to help strengthen your knees.

Half a squat

Half squats are a great exercise for building your quadriceps, glutes, and hamstrings without putting too much stress on your knees.

to perform the exercise:

• Squat down while standing with your feet shoulder-width apart. For balance, put your hands on your hips or in front of you.
• Slowly lower yourself about 10 inches while keeping your head straight. The distance from here to a full squat is halfway.
• After a little pause, push through your heels to stand up.
• Do two to three sets of 10 repetitions.

Raised calf

Your lower legs’ back muscles, which include your calf muscles, get stronger from this workout.

for this exercise :

• Your feet should be shoulder-width apart as you stand. To provide support, place yourself near to a wall or cling to a chair’s back.
• You should now be standing on the balls of your feet after raising both of your heels off the ground.
• Return your heels to the starting position slowly. In order to improve your calf muscles, control is crucial throughout this workout.
• Make two to three sets of ten repetitions.

Hamstring extension

Your glutes and hamstrings will benefit from the standing hamstring curl. To keep your upper body and hips stable, you also need strong core muscles.

for this exercise :

• Use a chair or a wall as support as you stand there. Hip distance should separate your feet.
• Bend your knee, lift your heel towards the ceiling, and lift one foot up.
• Keep your upper body motionless and your hips pointing forward while moving as far as you can.
• For 5 to 10 seconds, hold.
• Be calm and return to the initial position.
• For each leg, perform 2 to 3 sets of 10 repetitions.

Leg elongations

By strengthening your quadriceps using your own body weight rather than a weighted machine, you can prevent further stress on your knees.

to perform the exercise:

• Rise tall in your chair.
• Place your feet hip-width apart on the ground.
• Straighten your spine, tighten your thigh muscles, and lift one leg as high as you can without getting out of the chair.
• After pausing, return to the initial position.
• For each leg, perform 2 to 3 sets of 10 repetitions.

Straight leg raises

The straight leg lift tones both your hip flexor and quadriceps muscles. You should feel your shins tighten if you flex your foot at the conclusion of the exercise.

You can progressively increase the weight as you gain leg strength by starting with a lighter weight as this exercise becomes easier to perform and working your way up to a 5-pound ankle weight.

to perform the exercise:

• You can use a mat for this exercise to give comfort under your back.
• One leg should be bent and one should be extended straight in front of you while you lay on the ground.
• When the straight leg of your body is at the same height as your bent knee, steadily lift it off the ground by contracting the quadricep.
• Wait five seconds at the top before lowering to the starting position.
• For each leg, perform 2 to 3 sets of 10 repetitions.

lateral leg lifts

Both your glutes and your hip abductor muscles are worked during this workout. The hip abductor muscles, which are on the outside of your hips, support easy standing, walking, and leg rotation. The prevention and treatment of hip and knee pain can both be aided by strengthening these muscles.

You may progressively increase the weight as you grow better at this workout by starting with a 5-pound ankle weight and working your way up as your leg muscles get stronger.

To complete this activity:

• Your legs should be placed on top of one another as you lay on your side. Cradle your head in your hand, and rest your other hand on the floor in front of you.
• Lift your top leg as high as you are able to comfortably. This ought to be palpable on the side of your hips.
• At the peak, pause for a moment, then lower your leg.
• For each leg, perform 2 to 3 sets of 10 repetitions.

Prone leg raises

Both your glutes and your hamstrings are worked during this workout. You may progressively increase the weight as you grow better at this workout by starting with a 5-pound ankle weight and working your way up as your leg muscles get stronger.

To complete this activity:

• You can use a mat for this workout to add cushioning underneath you.
• Lay on your stomach with your legs extended straight back. You are welcome to lay your head on your arms.
• Lift your left leg as high as you can comfortably do so without experiencing pain by contracting your glute and hamstring muscles. Throughout this exercise, be sure to keep your pelvic bones on the floor.
• Keep your elevated leg in place for five seconds.
• Lower your leg, take a two-second break, then do it again.
• For each leg, perform 2 to 3 sets of 10 repetitions.

Other types of exercise for knee pain

After your knees are stronger, you might want to think about include low-impact workouts in your programme. Your joints are often less stressed by low-impact workouts than by high-impact ones like jogging or jumping.

Some good examples of low-impact exercises include:

• yoga
• itai chi
• the elliptical trainer
• swimming
• cycling when stationary
• water exercise
• walking

REFERENCES:

• https://www.healthline.com/health/exercises-for-knee-pain
• https://www.medicalnewstoday.com/articles/325804
• https://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises
• https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-knee-problems
• https://www.verywellhealth.com/how-to-exercise-with-bad-knees-to-lose-weight-5095641

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