Often caused by injury, aging, or certain medical conditions, chronic knee pain can limit mobility, make simple tasks challenging, and negatively affect your overall quality of life. So, if you’ve been experiencing knee pain, you may be feeling as if you have no choice but to curtail your activities as much as possible or resort to invasive treatment procedures like surgery. However, the right kind of movement and exercise can help decrease the chronic pain you’re feeling. By integrating certain exercises into your daily routine, you can regain control over your life and get back to enjoying your favorite activities. Here’s what you need to know:
Not all exercises are the same when it comes to mitigating knee pain. For instance, high-impact exercises such as running, jumping rope, and certain types of aerobics may actually make knee pain worse due to the intense pressure and stress they place on the joints. Below are five simple exercises recommended by knee pain doctors designed to help decrease chronic knee pain:
While lying on your back with one leg bent and the other straight, slowly lift the straight leg about a foot off the ground and repeat 10 to 15 times on each leg.
Slowly rise to your tiptoes while standing upright and repeat 10 to 15 times. You may need to use a chair or the wall for balance.
Sitting in a chair with your feet flat on the ground, slowly extend one leg out in front of you while keeping it as straight as possible. Repeat 10 to 15 times on each leg.
Standing behind a chair and holding onto it for support and balance, slowly bend one knee, bringing your heel up toward your buttocks and lower it back down. Repeat 10 to 15 times on each leg.
Standing with your back against the wall with your feet shoulder-width apart, slowly bend both knees while keeping your back and pelvis against the wall. Repeat 10 to 15 times.
The exercises listed above target the key muscle groups supporting the knee joint — the quadriceps, hamstrings, and calf muscles. Strengthening these muscles promotes stability of the knee joint and improves overall alignment. Additionally, they contribute to improved circulation, which aids in healing and helps nourish the joint.
At Georgia Medical Treatment Center, our skilled knee pain specialists provide natural, non-invasive solutions designed to get you back to living the life you love. To supplement the exercises listed above, we also provide customized treatments that may include injection therapy, physical therapy, and bracing. All treatments are FDA approved.
Contact us today to schedule a free consultation and get started on your path to a pain-free future.