Knee pain getting in the way of your daily life? You're not alone. Millions of people worldwide suffer from knee pain due to various reasons such as injury, aging, or conditions like arthritis. But here's the good news: a well-structured exercise routine can help alleviate knee pain and prevent it from recurring. Let's dive into the world of exercises that can help support your knees safely, along with the ones to avoid.
Knee pain is a common issue, and it's not just about the knee itself. 'The knee absorbs three to six times our body weight during activities like running and climbing stairs, making it prone to pain and discomfort,' says Amanda Grimm, a personal trainer and sports massage therapist. 'The knee's position between the hip and ankle joints makes it vulnerable to issues with either of these joints. Moreover, muscle imbalances, often seen in people with sedentary lifestyles, can lead to less stability in the knee joint, increasing the risk of injury or pain.' But here's where it gets interesting: ageing also plays a significant role in knee pain. 'As we age, the protective cartilage in our knees degrades, we lose some of the cushioning synovial fluid, and often lose muscle mass too, all of which contribute to knee issues,' Amanda explains.
Now, you might be wondering: can knee pain be alleviated with exercise? The answer is yes, but with a caveat. According to Dr. Milica McDowell, a Doctor of Physical Therapy and Exercise Physiologist, 'The stronger your legs and core are, the less likely you'll experience knee pain.' Strengthening the muscles around the knee, such as the quads and hamstrings, as well as the hip stabilizers and glutes, can help support the knee and reduce pain. However, Amanda warns that the effectiveness of exercise depends on the cause of your knee pain. 'Structural damage won't usually be helped by exercise, but mechanical issues caused by weakness, tightness, or poor movement patterns can be addressed with appropriate exercises.' In fact, around 70% of non-traumatic knee pain can be resolved with 6-12 weeks of progressive resistance training.
But what exercises should you do? For low-impact cardio, consider alternatives like swimming or cycling, which reduce the stress on your joints. 'Swimming is perhaps the lowest-impact cardio option, reducing the loads on our joints by up to 90%,' Amanda says. 'Cycling is another great option, offering a smooth motion for the knee without the repeated stress of impact.'
To strengthen the muscles around the knee, try these exercises:
- Terminal Knee Extensions: This exercise targets the VMO muscle in your inner thigh, ensuring your kneecap tracks in a straight line. To do this, anchor a resistance band, step into it, and perform small pulses to straighten your leg while squeezing your inner thigh. Aim for 3 sets of 15-20 repetitions.
- Clamshells: This exercise targets the glute medius, helping to prevent valgus collapse (when your knees cave inward). Lie on your side, lift your top knee, and keep your feet together.
Stretching is also crucial for knee health. 'Improving knee mobility can help reduce pain,' Dr. Milica says. 'Aim to restore full knee extension and flexion to reduce pain.'
And what about exercises to avoid? Dr. Milica advises against jumping, heavy weight lifting (especially if you're new to it), lunging with heavy weights, and sprinting (unless required for a specific sport). These exercises can put excessive stress on your knees, exacerbating existing pain.
So, there you have it - a comprehensive guide to exercises that can help alleviate knee pain. But we want to hear from you: what's your experience with knee pain? Have you found any exercises that work wonders for you? Share your thoughts in the comments below, and let's get the conversation started!
