We know that knee pain disorders are prevalent nowadays. Facts state that almost 18 million individuals consult a specialist for their knee problems every year. The pain can be due to overwork, osteoarthritis, tendinitis, bursitis, meniscus rips, sprained knee muscles, and other injuries. Hence this article will illustrate ten ways to avoid knee pain disorders that are bothering your lifestyle.
10 Ways to Avoid Knee Disorders
If you suffer from knee pain in Richardson, experts recommend trying body stretching workouts to help enhance your range of motion and knee flexibility.
If this is not effective, you can look for a knee pain doctor near me. Follow these exercises after a 5 to 10 minutes warm-up:
Heel and Calf Stretch
This exercise focuses on your lower leg muscle, particularly the calf muscles. Hence, to perform this stretch, you need to:
- Stand straight facing the wall.
- Fix your hands on the wall and push one foot back as far away as you can. Ensure that the toes of both feet should face frontward, while heels are flat with a slight curve in the knees.
- Lean into the stretch and maintain it for thirty seconds. You should feel the elasticity in your back limb.
- Shift legs and repeat the motion.
- Perform this stretch two times for each leg.
Quadriceps Stretch
This exercise focuses on your quadriceps – the front thigh muscles. Hence, practising this stretch can help enhance your hip flexor and quadricep’s elasticity. Therefore, to perform this, you need to:
- Stand beside q wall or use a chair for support. Make sure your feet should be at a distance of shoulder-width.
- Curve one knee so that your foot moves up towards the gluteus muscle.
- Grip your ankle and softly pull it towards your glutei as far as you can.
- Maintain the position for almost 30 seconds.
- Regain the starting position and shift legs.
- Repeat this exercise 2 times.
Hamstring Stretch
This exercise focuses on your hamstrings – the back thigh muscles. When you perform this stretch, you should feel it in the back of your thighs and up to the base of your gluteus muscle. When you bend your foot, you may sense the stretch in your lower leg. Hence, to do this exercise, you are required to:
- Take a mat to provide padding under your back.
- Rest on the ground or mat and straighten your legs. Or, if you feel comfortable, you can curve your knees while your feet rest flat on the ground.
- Elevate one leg off the ground
- Put your palms behind your thighs, but below the knee joint, and gradually pull your knee towards your upper body to feel a mild stretch. This move should not cause pain.
- Maintain it for 30 seconds
- Low down and shift the leg
- Repeat two times on both sides.
Half Crouches
Half Crouches are an ideal way to toughen your quads, glutei, and hamstring tendons without damaging your knees. Hence, to do this exercise:
- Take a standing squat position while your feet are at a distance of shoulder-width. Put your palms on your hips or in front to balance your position.
- Focus straight ahead, gradually squat down for 10 inches.
- Gap for some seconds then stands up by forcing through your heels.
- Repeat it ten times, with 2-3 sets.
Calf Elevations
This workout braces the backside of your lower legs, including calf muscles. Hence, to do this exercise, you need to:
- Take a standing position while your feet are shoulder-width apart.
- Stand next to a wall or hold the chair back for support.
- Move up both your heels from the floor so that you stand on the orbs of your feet.
- Gradually lower your heels to the beginning position.
- Repeat 2-3 sets ten times.
Hamstring Twist
This twist will strengthen your hamstrings and glutei. Hence, to perform this exercise, you should:
- Take a standing position while facing the wall or take the support of a chair. Make sure your feet should be at a hip-width distance.
- Elevate one foot, curve your knee, and lift your heel towards the roof. Move as much as you can while keeping your chest still and hips directing forward.
- Keep this position for five to ten seconds.
- Relax and lower down to the beginning position.
- Repeat 2-3 sets of this exercise 10 times (both leg)
Leg Extensions
This exercise will teach you to use your body weight to fortify your quads that relieve pressure from your knees. Hence, to perform this workout, you need to:
- Sit straight in a chair.
- Place your feet flat on the ground, placed at a hip-width distance.
- Focus straight ahead, contract your thigh muscles, and spread one leg as high as possible without moving your butt from the chair.
- Gap and then lower down to the beginning position.
- Repeat 2-3 sets for 10 times (each leg)
Straight Leg Elevations
This exercise strengthens your quads and hip flexor muscles. Hence, to perform this workout, you need to:
- Take a gym mat to cushion your backbone.
- Rest on the floor with one leg curved, and the other leg straightened.
- Contract the quads of the straight leg and gradually lift it from the floor until its matches the height of your curved knee.
- Take a 5 seconds gap, then lower to the beginning position.
- Repeat 2-3 sets 10 times (each leg).
Side Leg Lifts
This exercise is beneficial for your hip abductor muscles and glutei. Strong hip abductor muscles can help prevent knee and hip pain issues. Hence, for this workout, you need to:
- Rest on one of your sides while your legs are piled up on each other. Place your head in your palms, and put the other hand on the ground in front of you.
- Lift your leg as high as possible.
- Take a gap, the move down your leg.
- Repeat it ten times.
Prone Leg Lifts
The exercise is best for your hamstrings and glutei. Hence, for this, you should:
- Take a gym mat for padding.
- Lie on your belly with legs straight
- Involve your glutei and hamstring muscles and raise your leg as much as possible for 5 seconds
- Repeat it ten times for every leg
