The knee is the connection of the femur, ligaments, tibia, and fibula. Pain and discomfort in this connection can make carrying out essential daily tasks and moving around challenging.
People of almost all age groups experience knee pain, but the cause of knee pain will vary. Arthritis, joint stiffness, sprain, bursitis, ACL injury, external trauma to the knee, tendonitis in the knee, etc., are just a few examples of possible knee injuries. At times, knee pain can also be a symptom of a much serious problem.
Hence getting your knee checked is crucial to diagnose the cause and prevent further deterioration of the joint. A Bayonne knee pain specialist can help determine the cause and give you the solution for the pain upon diagnosis.
Here are some simple knee specific exercises that can help relieve knee pain:
- Straight leg raises:
This exercise is a quadricep-focused strength training exercise that does not stress the knee out. For this exercise, lay on your back, keep one knee bent while the other leg straight and lift the straightened leg without bending. Do 12-15 repetitions without any discomfort.
- Prone leg raises:
The glutes and hamstrings are targeted muscle groups in this exercise. To do this exercise, lay on your stomach, and lift one leg at a time, alternating each leg without bending the knee. You can add light weights for a bit of resistance. Do 10-12 repetitions without any discomfort.
- Calf raises:
As the exercise name suggests, the emphasis is on the calf muscle. To do this exercise, stand on a low raised platform or step and stand flat on your toes; remember not to stand on your toes. You can use a wall for stability.
Do 12-15 repetitions without any discomfort.
- Side Leg Raises:
This exercise works your hip abductor primarily and glutes. For this exercise, lay on one side of your body with both legs fully extended. Lift the leg that lies on top while the other leg is rooted to the ground. Use of weights is optional. Do 10 repetitions on either side without any discomfort.
- Leg Extensions:
Leg extensions emphasize strengthening the quadricep without the use of external weight. To do this exercise, sit on a chair with your back straight and knees at 90 degrees planted to the ground. Keeping one leg planted, lift the other leg by extending the leg and straightening the knee. This exercise works on restoring flexibility into the knee. Do 10 repetitions without any discomfort.
Note: Before starting with any exercise, always get your knee checked and get the doctor’s approval to carry out the exercise. Remember to do a light warm-up too.