What is the best exercise knee pain?

Accident? Get it checked out

First of all, if you've had an accident, twisted, or fallen injuring your knee, see a doctor, physiotherapist, or other health professional to get it checked out.

What makes it worse?

If walking, running, sitting, going up and down stairs, or some other exercise or movement causes or makes your knee pain worse, it could be a muscle imbalance, overuse, ongoing chronic injury, or even arthritis. Again, its best to get it checked out first.

Exercises for knee pain

If you've had a diagnosis, and your good to go with exercise, then consider trying the following:

Self Massage or Heat Packs (Self Myofascial Release)

Start with self massage or heat packs to the muscles around the knee and hip joints. You can use a tennis ball or foam roller to help massage and release tight and short muscles that may be contributing to your knee pain. Try targeting:

• Quads (on the front of the upper leg)

• Hamstrings (at the back of the upper leg)

• Calves (back of lower leg)

• Glutes (your butt muscles)

Gentle Stretches

Later, gentle stretches of the same muscles, including the ones that flex your hip, can really help allow joints to function correctly and comfortably.

Strengthening

Once you've been massaging and stretching those muscles, you can try strengthening the muscles around the hip and knee. Try:

• Body weight squats (to a chair)

• Split squats (start with band assisted)

• Hip lifts (on the floor)

• Plié squats (heels on a book, knees bend outwards)

• Special corrective exercises that target the foot arches, butt muscles (esp. glute medius), and help you improve your gait (walking rhythm).

Important tips to remember

Diagnosis

Remember its always a good idea to go to the doctor, physiotherapist or other health professional for a diagnosis.

Keep Safe

Most of the above exercises should be relatively safe to perform if done at a light to moderate level, correctly, and regularly. (Even if you're suffering from arthritis).

Note, its important to ensure you perform exercises correctly, to target the right muscles, avoid injury, and avoid making the problem worse. The detail is very important. Get help from a Personal Trainer or Physiotherapist to get started.

How we can help with your knee pain

We can help look at your posture and alignment and help you with longer term exercises that will improve your alignment, strengthen the right muscles, and reduce your pain and discomfort so you can get back to doing the things you enjoy. The Biomechanics Method - Corrective Exercise

Contact us to find out what will suit you, and how to get started.

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