Best Exercises For Knee Pain
Our knees are amazing joints, allowing us to walk, stoop, kneel and bend. But if they are overused and abused they can cause a great deal of pain. Long distance runners are prone to develop IT band syndrome. In this condition, the iliotibial band which as a thick ligament that runs from the hip to the shin, shortens and becomes inflamed because it is rubbing against the femur. Iliotibial band stretches are used for both prevention and treatment. Knee tendonitis is often found in people who participate in sports that involve jumping, but can develop in non-athletes as well. Little tears that occur in the knee tendon are usually repaired without problem. But if the body cannot repair the tears fast enough, you develop tendonitis. CTI knee braces are helpful for supporting the knee and preventing further damage. However, a meniscus tear requires more aggressive medical attention. The meniscus is the cartilage in your knee. It absorbs shock between the thigh bone and shin bone.
There are many easy exercises for knee pain that you can do at home without any special equipment. Stretching exercises for knee pain involve gently stretching tendons and ligaments.
For example, lie on your back. Put a strap around your foot. Keep one knee bent, foot on the floor. Extend the other leg gently using the strap. Stretches for the iliotibial band are a little more complicated. You might want to consult a book or physical therapist for more information.
Other exercises for knee pain are designed to strengthen the muscles that support the knee. Here are some strengthening exercises for knee pain that you might want to try.
1. Lie on your back. Bend your knees so your feet are flat on the floor. Place a pillow between your knees and squeeze. Hold for 5 seconds. Repeat 10 times.
2. Stand behind a chair with your hands resting on the back of the chair. Lift up on your toes, raising your heels. Hold for 5 seconds. Repeat 10 times.
3. Stand beside a chair. Stand on one leg and lift the other leg out to the side. Hold for 5 seconds, Repeat 10 times. Then use the other leg.
Knowledge and prevention go a long way to protecting you from knee pain.