If you experience knee pain when you exercise, the problem could stem from a wide variety of issues. The knee is a complex joint, and pain can be a result of arthritis, cartilage damage, wearing away of the knee cap, tears in the ligaments and tendons, as well as from injuries related to trauma. Exercises to strengthen your knee may be helpful, but in cases of chronic knee pain, consult your physician for a thorough diagnosis.
Prevention
Knee pain that is not a result of an accident may often be prevented. The National Institute of Arthritis and Musculoskeletal and Skin Disorders offers several recommendations for avoiding potential knee problems. Warm up by walking and stretching before playing sports. Strengthen your leg muscles with targeted exercises. Keep your weight in the healthy zone. Avoid sudden changes in workout intensity, and wear proper footwear that is both comfortable and in good condition.
Aerobic Exercise
The February 2011 Mayo Clinic Health Letter recommends exercise as a way to minimize knee pain caused by osteoarthritis. Low-impact exercise, such as swimming, yoga or tai chi, can improve function and mobility and may reduce pain in knee and hip joints. Regular aerobic exercise is also important for avoiding weight gain, which can place undue stress on the knee joints and increase painful symptoms.
Range of Motion Exercises
Exercises that move your knee through full range of motion, or ROM, can be helpful for increasing flexibility and decreasing problems with stiffness in your knee joint. Active ROM exercises, such as in lying heel slides, involve moving the joint through flexion and extension.
Lie on your back with both legs extended straight lined up side by side. Slowly slide one heel along the floor, bringing it toward your buttocks. When you feel mild tension in your thigh muscles, hold for one to two minutes. Slowly return your leg to the extended position.
Strengthening Exercises
Strengthening the muscles in your legs, especially your quadriceps, can help improve function and reduce pain if you are suffering with arthritis in your knees, according to MayoClinic.org. One effective exercise is a leg extension, which can be done either sitting in a chair or with specific equipment found in a gym or workout facility.
At home, sit in a chair with both feet on the floor. Slowly extend one leg straight out in front of you until your knee is fully extended. Hold for a few seconds, and return to the floor.
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