6 Exercises to Banish Knee Pain
Did you know that joint pain affects one in
five Americans and is one of the leading causes of disability in the
U.S.? Knee pain, along with leg, neck and back pain tops the list of
problem areas and studies are showing no sign of improvement. In fact, a
2013 study saw a 162% increase in knee replacements over the last 20
years in people 65 and older. But, what are the causes of knee pain?
Factors like inactivity, carrying too much body weight, poor posture,
improperly treated injuries and insufficient nourishment all contribute
to knee pain. There are ways you can improve your knees, strengthening
the joints and saving you years of daily pain and discomfort by
following these exercise tips:
1. Wall Calf Stretch
Very often, calf muscles get neglected
during a stretch. But, if you spend a lot of time on your feet, run or
do high-impact workouts, this type of stretch is necessary. They can get
extremely tight from impact and need a good stretch to relieve any pain
that might travel up to the knee.
Here's How: Find a wall you can lean against. Flex your foot and
position the heel where the floor meets the vertical surface. Your toes
should be elevated and your heel, down on the floor. Hold the stretch
for as long as possible leaning toward your front leg. Hold the stretch
at its deepest point. Do about 15 reps on each leg, or more if you are
still experiencing tightness.
2. Calf Smash with Lacrosse Ball
This move allows you to work out the tension in both your calf and your
hamstring, Williams says.
Here's How: Sit on the ground pulling your right foot close to your butt
bending your knee. Place a lacrosse ball below your right knee holding
it tightly between your calf and hamstring/ Create a compression force
by pulling your shin towards you, then rotating your foot in alternative
movements. Continue until you feel tightness in these areas being
relieved, then switch legs.
3. Half Knee Hip and Quad Stretch
This move feels amazing and will work your
quads and your hips.
Here's How: Come onto your knees, taking your left foot out in front of
you, bending it at the knee. Slowly lift your right leg up, grabbing
your hand around your foot slowly taking the heel of your foot towards
your glutes. Hold this pose till the tightness feels relieved.
4. Quad foam roller stretch
When you sit down for most of the day, the quad muscles can get short
and tend to be under constant tension. Using a foam roller, however,
will help.
Here's How: Lie face down with a foam roller under your right leg, under
your quad. Put the majority of your body weight on your leg and roll
slowly. You can roll up and down and side to side as well focusing
pressure on the tighter spots of your muscles. Then switch legs.
Continue to roll until you no longer feel pain.
5. Hamstring stretch
The hamstring muscles affect the knee more
than we think and can be a major source of pain or discomfort.
Here's How: Lie face up with your left leg flat on the ground, keep your
foot flexed. Take your right leg up placing it against a wall, table or
using a resistance band. At your deepest point of the stretch,
alternate in five-second sequences between contracting and relaxing the
foot. Aim for 10 to 15 rounds of five-second holds. Repeat with your
left leg.
6. Straight leg raises
This is an easy strengthening leg exercise that puts little to no strain
on your knee.
Here's How: Lie face-up with one knee bent and the other leg, bent at
the knee, heel on the ground. Lift your straight leg up about one foot,
rotating your leg outward, toes will point diagonally. Do 3 sets of 10
to 15 reps alternating legs. As you get stronger, add ankle weights up
to 10 pounds.