According to Dr. Bruce Anderson in an article for UpToDate, your knee is the joint that's most vulnerable to injury, age-related degeneration and arthritis. Strengthening and stretching the muscles that support your knee can be a beneficial way of preventing or alleviating many cases of knee pain.
Exercises to Avoid
When you experience a bout of knee pain, you should limit your involvement in certain types of activities that overwork and tax your knee by placing too much pressure on the joint. Avoid activities or exercises involving squats, kneeling, twisting and bending or high-impact sports such as running or jogging on pavement, stair-climbing and sports that involve quick stop-and-go motions such as tennis or kickboxing. You can resume these activities once swelling or inflammation is reduced, Anderson advises.
Strengthening Exercises
There are many muscles that support your knee. When performing strengthening exercises to reduce knee pain, focus on your quadriceps, hamstrings, buttocks and the muscles that comprise your iliotibial band. In fact, an ailment known as iliotibial band syndrome, caused by inflammation to the iliotibial band, is a common source of knee pain. Stretching and strengthening this area and your buttocks can reduce knee pain caused by this condition.
If you don't have time to perform exercises for every muscle, set aside some time every day to focus on strengthening your quadriceps. According to the American Academy of Family Physicians, strengthening your quadriceps, which control movement in your kneecap, is an important component of reducing knee pain. Performing exercises that do not involve bending the knee, such as isometric leg lifts and quadricep contractions, are also beneficial for improving leg strength and reducing knee pain.
Stretching Exercises
Tight muscles can be a cause of knee pain, according to the Mayo Clinic. Performing flexibility and stretching exercises can help lengthen your muscles and reduce or alleviate knee pain. Stretching exercises that focus on the muscles of your leg that surround your knee, particularly focusing on your calves, hamstrings and quadriceps, should become a part of your regular workout. Gentle forms of exercise that promote flexibility, such as yoga or Tai Chi, can also be helpful for reducing knee pain.
Warning
Consult your doctor if you experience unexplained knee pain. Knee pain can have many causes and may become worse if not properly diagnosed and treated. If you're not sure if a certain type of exercise is safe, consult a physical therapist. Your physical therapist can prescribe a stretching and strengthening routine that is safe and beneficial for your specific complaints and condition. If certain exercises increase your knee pain, stop exercising and consult your doctor.
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