Strengthening the muscles surrounding the knees can help relieve aches and pain, experts say.shurkin_son/iStockphoto/Getty Images
Knee Pain Relief: These Simple Exercises Could Ease Your Ache!
Knee pain is a problem faced by millions. For some, it’s a dull ache, while for others, it’s severe enough to affect daily activities. Instead of resting, experts say that specific exercises could actually reduce knee discomfort. According to a recent study published on Sunday, November 10, 2024, strengthening the muscles around the knee could provide much-needed relief.
Knee pain affects about 25% of adults, a figure that’s been rising over the years. Many people assume staying still or avoiding movement will help, but doctors say this is a misconception. If your knee pain isn’t due to a serious injury or condition like a fracture, then building up strength in surrounding muscles might be beneficial. Dr. Adam Kreitenberg, a rheumatologist, explains that strengthening the muscles around the knee supports the joint, reducing stress and promoting stability.
Several common causes of knee pain include osteoarthritis, overuse, muscle imbalances, and injuries. Often, minor injuries or biomechanical issues can create misalignment, causing strain on the knees. This strain, if ignored, can worsen and potentially lead to cartilage damage. The Arthritis Foundation notes that women and older adults are particularly vulnerable to knee problems.
Dr. Kreitenberg advises starting with gentle exercises if you feel sudden knee pain. Rest initially, but avoid staying inactive for too long, as this could weaken the muscles around your knee. Building strength can help stabilize the joint and reduce pain in the long run. He suggests that exercises targeting the quadriceps, hamstrings, and glutes are especially useful for knee support. Even individuals without knee pain can benefit from maintaining these muscle groups, as strong legs help prevent injuries.
Pilates is a low-impact option that can aid those with knee pain, especially for people with osteoarthritis or muscle imbalances. Studies have shown that Pilates movements enhance flexibility, gait, and overall body posture, which contribute to improved knee health. Here are five easy exercises recommended by fitness experts.
- Shoulder Bridge
Lie on your back with your knees bent and feet on the floor. Lift your hips up slowly, engaging your core, and hold for a few breaths before lowering back down. - Half Roll-Down
Sit on a mat with knees bent. Lightly round your back, inhale, and roll your spine back until your arms are straight. Exhale and return to the starting position. - Squats
Stand with feet shoulder-width apart. Lower your body as if sitting, keeping the knees aligned with your toes. This strengthens the quads and aligns your knees. - Straight Leg Raise
Lying on your back, bend one knee while lifting the opposite leg. Hold, then lower slowly. This exercise works your thighs and stabilizes your knees. - Standing Hamstring Curl
Stand with knees slightly apart, holding onto a chair. Lift one foot to a 90-degree angle, then lower. This helps strengthen hamstrings, a key muscle for knee stability.
Each exercise can be repeated for three sets, with the number of repetitions depending on your comfort level. Pilates experts emphasize the importance of form, especially for exercises like squats, where knee alignment is crucial to avoid unnecessary strain.
Adding these exercises into your daily routine could help manage up to 30% of knee pain, according to Kreitenberg. Although these exercises aren’t a cure for severe joint issues, they are a helpful supplement. Along with these exercises, wearing supportive footwear, eating a protein-rich diet, and maintaining good sleep habits can contribute to healthier knees.
If you’re dealing with mild knee pain, try incorporating these simple moves. They may not replace other treatments, but they could make a positive difference in how you feel.
#KneePainRelief #SimpleExercises #StrengthenMuscles #PilatesForKnees #JointHealth