1. Get Strong to Prevent Injury
Strengthening the knee joint through regular exercise is the most important part of preventing pain and further injury. By strengthening the muscles that surround the joint, you reduce some of the stress placed on the delicate joint structures. Additionally, the knee joint is designed to absorb shock, but without the proper muscle mass, the shock will be placed on bone and cartilage, causing pain and damage. Always begin your exercise routine with a nice warm-up to get blood flowing to the tissues and cool-down with stretching to prevent tight, over-stressed muscles. Remember that flexible and pliable muscles are not as easy to stress or tear as tight muscles. Tight muscles can also pull the knee joint out of alignment, increasing the importance of stretching.
2. Find Your Happy Medium
Don't expect to get results overnight, as strength should be built gradually. During your workout, you will cause stress and microscopic tears in the tendons and ligaments. To some extent, this tearing is normal, and when the tissues heal, your muscles actually become larger and stronger. However, these tears must have time to heal or they can cause chronic problems. Stretch your knee every day; however, strength-building exercises should be performed every other day to allow a day for rest and tissue healing.
3. Pain Should Never Be Ignored
Listen to your body as pain is it's way of telling you that you are beginning to hurt yourself. While mild stiffness and ache is normal after exercising, shooting pain, not being able to move or severe discomfort means you have over-worked. Listen to your body while you are working out, as sometimes it can be difficult to know when you have crossed the line. If you feel any excessive discomfort the next day, it is time to reassess your routine.
4. Oops, You've Overdone It
So, you have accidentally overdone it, and now your knee is painful and inflamed. Take a break from your exercises and treat the area with ice. Apply an ice pack wrapped in cloth to the knee joint and leave for 20 minutes. Remove the ice pack and repeat two to five times daily as needed. You can perform your stretching exercises for the knee to decrease stiffness and sore muscles; however, do not return to your regular exercise routine until the pain is gone.
5. Set Up a Routine
Now that you are aware of how to exercise the knee, it is time to select your exercises. Choosing and developing your exercise routine may be the most difficult part, as your specific needs will depend on your injury, recovery, age, current fitness level and pain level. It is best to discuss your exercise routine with a doctor or physical therapist who can fully access your condition and needs before beginning.
