Many of you may think that people only see chiropractors for back and neck pain, but plenty of patients also seek treatment for their knee pain. Knee pain is something we all experience at some point in our lives, especially as we get older. Many athletes and fitness enthusiasts often experience knee pain due to injury, but everyday activities and movements can just as easily trigger pain and fatigue to anyone’s knees.Before you go and decide to see a professional for your nagging knee pain, there might be some home pain relief exercises you can do when the knees start to hurt. In this article, we want to share with you some of the best exercises to relieve knee pain and strengthen them at the same time. We’ll also help you assess your level of knee discomfort so you will know when to seek proper medical attention.
This stretch targets your hamstrings, i.e., the muscles in the back of your thighs. To do this knee exercise, lay on the floor (preferably on an exercise mat). Straighten both legs, then lift one leg off the floor. Next, wrap your hands behind your thigh and gently pull your knee towards your chest until you feel a slight stretch (Note: Do not overstretch to the point where it becomes painful). Hold for 30 seconds and repeat with the other leg. Repeat the process 2-3 times.
Knee Exercise #2: Half Squat
Half squats are a fantastic way to strengthen your quads, glutes, and hamstrings without putting pressure on your knees. To perform this knee exercise:
Start by standing with your feet shoulder-width apart.
Place your hands out in front of you for balance, and while looking straight ahead, slowly squat down about 10 inches (this is roughly the halfway point to a full squat).
Hold the position for 3 seconds, then stand up by pushing through your heels.
We recommend doing 2 to 3 sets of 10 repetitions.
Knee Exercise #3: Calf Raise
Calf raises build up strength in the back of your lower legs or calves. For this exercise, position yourself next to a wall, a sturdy table, or a chair for support. Stand with your feet shoulder-width apart and start to lift both your heels off the ground. All your weight should then be on the balls of your feet. Next, slowly lower your heels back to the starting position and repeat the action 10 times. Do 2 to 3 sets of this exercise for best results. Note: Do not rush your movement. Control is essential to strengthening your calf muscles.
Knee Exercise #4: Step-ups
Step-ups are perfect for strengthening your quads, hamstrings, hip flexors, and glutes. To do this knee exercise, use a large, sturdy stool, platform, or even a stair step. When you step your foot on it, your knee should bend to a 90-degree angle. Step up onto the platform with the right foot, followed by the left foot to stand on the platform. Return to the starting position by stepping down with the right foot first, then left. Do 15 repetitions starting with the right foot and another 15 reps starting with the left foot. We recommend doing 2 to 3 sets of this knee exercise.
Knee Exercise # 5: Hamstring Curls
As you can probably tell from the name, hamstring curls target your hamstrings and glutes. This knee exercise can also improve your core strength since you need to keep your upper body and hips steady when performing it. For this exercise, stand hip-width apart in front of a wall or chair for support. Lift one foot with your heels facing the ceiling, bend your knee, and raise your heels. Lift as high as you can while keeping your upper body still and hips facing forward. Hold for 5 to 10 seconds, lower down, and do the same thing to your other leg. Do 2 to 3 sets of 10 reps for each leg.
When Should I See a Chiropractor for Knee Pain?
If you’ve tried our knee pain relief exercises and you don’t notice any improvement with your knees, or worse, they hurt more or may have possibly stopped moving altogether, it’s probably time to go and seek help from a professional. Time is of the essence when you are dealing with knee pain – meaning, the sooner you get it examined and treated, the fewer chances of your knee pain recurring and lingering for much longer.With the proper chiropractic care, you can address all the underlying knee conditions you might have and reduce pain, swelling, and increase your knee’s range of motion. Chiropractors can also help with that clicking sound you might be hearing from your knee joints. Maintenance chiropractic care is also highly advisable for sufferers of knee pain. A check-up every 1-2 months is ideal to ensure that the knee pain doesn’t return and that you can continue living a healthy, mobile, and flexible life. If you don’t take our word for it, we have research to back it up, which shows that both health costs and pain levels go down with maintenance chiropractic.So what are you waiting (in pain) for? Get up and try these fool-proof knee exercises, or better yet, schedule a consultation with your chiropractor today.
We’re Looking Forward to Helping You at Our Chiropractic Offices in NJ!
The human body is designed to move. Exercise protects your overall health and prevents a host of ailments and injuries. A healthy body positions you to experience the great things life has to offer, including the sports you love.
Your athletic activities provide exercise packed with physical and mental benefits. Unfortunately, an injury can throw a wrench into the well-oiled machine that is your daily exercise routine. But by following the advice of your chiropractor, medical doctor, or physical therapist, you can gradually work your way back to peak condition.
Seven Benefits of Daily Exercise
What is happening to your body as you perform? Here are seven ways exercise benefits your body and mind, how those benefits are affected by injury, and how exercise and its benefits can help you heal.
Improved Muscle and Bone Structure
Your daily exercise routine strengthens the parts that keep you in motion—muscles, bones, joints, tendons. Resistance and aerobic exercises build muscle tone and improve bone mineralization. As a result, you have greater mobility in your tissues and reduced pressure in your joints. Your cartilage health improves. With increased strength, you are less likely to fall and injure yourself. But…
If You’re Injured…Take Your Time
With a long recovery, you may lose muscle tone and stamina. Give yourself time to heal appropriately; rushing the process will only make things worse.
You will probably go through rehabilitation, “a group of physical methods, procedures, and exercises designed to improve function and stability following an illness or injury. Rehabilitation is critical in remodeling soft tissue injuries and for the alignment of fibroblast (cells that produce collagen) and proper collagen synthesis into properly repaired tissue. Rehabilitation is different from exercise as its goal is to heal and remodel injured tissue as well as stabilize the patient so they can return to a pre-injury exercise or athletic endeavors.”
Your doctors will help you gradually, safely work your way back to fitness.
Injury can keep you from that exhilarating feeling you get from your workouts. But your new exercise routine can still get your heart rate going, help you feel better, and contribute toward efficient healing.
Reduced Risk of Chronic Disease
Your athletic activity keeps your body in motion. Therefore, muscles and organs gain strength while lingering things that can promote the disease get whisked away.
Research at Johns Hopkins shows that a combination of aerobic exercise and strength training can lower the risk of diabetes by more than 50 percent. You also lower the risk for other conditions, including some forms of cancer and stroke. Besides, exercise reduces comorbidity—the simultaneous occurrence of multiple diseases or conditions.
If You’re Injured…Move!
You won’t be subject to a sudden onset of heart disease and diabetes after an injury. However, moving as soon as possible, even a little, helps avoid less severe illnesses and encourages healing. In addition, a gradual build-up of exercise will go a long way toward a return to your sport.
You may need some time to rest, especially right after your injury. So, increase your sleep time for a while. During sleep, your brain releases growth hormones that generate new muscle, bone, and other tissues that repair the damage.
Exercise increases your overall energy level and makes you look great, leaving you with a feeling of confidence and attractiveness.
Weight control depends on balancing diet and exercise. As an athlete, you need to consume more high-quality calories than the average person to fuel your activity level.
If You’re Injured…Seek a New Balance
You may need to reduce your diet; you will burn fewer calories during recovery. Still, maintaining a healthy, balanced diet will encourage healing when combined with your rehabilitation.
Improved Mental Health
Getting daily exercise while participating in a sport you love makes you feel great. A good workout can burn away stress and help alleviate symptoms of anxiety and depression.
When you use daily exercise to stay fit, you look good, giving your self-esteem a boost. You also have the social camaraderie of the team and workouts with like-minded people.
If You’re Injured…Be Kind to Yourself
You don’t like slowing down. Maybe you’re worried about your continued ability to perform your sport. It’s vital to avoid falling into the grip of depression or other mental illnesses. As recommended by your doctors and therapists, maintaining a modified daily exercise routine will keep you feeling empowered and focused on healing. Set goals and document your progress. Most importantly, be patient with yourself.
We’re Looking Forward to Helping You at Our Chiropractic Offices in NJ!
As an athlete, you are focused on your performance and maintaining peak physical condition. But when injured, your focus shifts to getting back to normal. Because your pre-injured body is well conditioned, all those exercise benefits will work in your favor. You may lose muscle tone, or your metabolism may slow down, but if you do as the experts recommend, you can return to normal safely and relatively quickly.
Take care of your body, and your body will take care of you. Daily exercise will protect you from the lasting effects of illness and injury, giving you more time to enjoy your sport and a greater chance at a long, healthy life.