The old adage is that the two things that are inevitable in life are “death and taxes.” Whoever came up with that could add “knee pain” because most people will experience it in their lifetimes. The good news is that you can do some things to make it better at home. Knee pain does not mean you have to automatically give up the things you enjoy doing in your life.
The best thing that you can do for your knee pain is strengthen the muscles that support the joint. The same can be true of many other kinds of physical pain. If you had suffered an injury, before you begin a new routine, you should talk with your doctor or physical therapist.
It should be noted that if you are planning to have surgery for your knee pain, doing some physical therapy before (if that is an option and is something your physician recommends), it can make a big difference in your recovery.
- Stand from a seated position. If you find you have trouble with this one, you can start with a higher chair and that will lower the intensity of the exercise. Never work through joint pain (muscle pain is ok but you do not want to worsen your knee pain by making an injury worse). Start in a normal seated position. Your feet should be flat on the floor. Start by lifting your butt and leaning forward. Stand up. Go back to a seated position and repeat. Do three sets of 10 to 15 reps. This works a number of muscles that will help with your knee pain. Use your arms to increase the number of muscles worked and reduce the work done by your leg an hip muscles.
- Do the bridge. Lay on your back. Your knees should be bent at a 90 degree angle to the ground. Life your butt off of the ground as far as you can. Clench your glutes as you do this. Do not arch your back. Hold this position for about five seconds, release, lay back down. You should do three sets of between 10 and 15 reps. This exercise is good for your butt and works your hamstrings.
- Work on your balance. Maintaining your proper balance is important for a number of reasons. One of, of course, preventing knee pain and injury. Position yourself to be standing by a wall or the back of a chair. Use the chair or wall for support. Lift one leg and stand on the other as long as you can. If you have suffered from an injury, you may not feel as stable on that leg. That is normal and will improve as you do this more. Repeat with the other leg. Try to do this for about five minutes about twice a day. To make this a little more challenging, close your eyes as you do it. This is a simple way to make this move more effective.
So several kinds of leg lifts.
- Lay on your back with one knee bent at a 90 angle. Raise the other leg so that both knees are at the same level. Hold that for five seconds. Do three sets of 15 reps of this. Switch legs between sets.
- Lay on your back with both legs straight. Kick one leg over the other as of you are kicking a soccer ball. Move the leg smoothly over the other. Repeat 15 times (one set). Do the same thing with the other leg. Do three sets.
- Lay on your side. Cross your top leg over the other, put your foot on the ground and make sure the angle is again 90 degrees. Lift the lower leg up as far as you can. Repeat 15 times.
- Stay on the same side. Straighten your outer leg. Raise it as far as you can. Do this 15 times. This is one rep turn to your other side and repeat, reversing your direction. Do three sets.
- Lay on your stomach. Lift one leg as far as you can. Do this 15 times. Repeat with the other leg. Do three sets.
Consistency in your workout will be the key to preventing knee pain. Keep at it, every day, and you will see results.
