Friday, September 25, 2020 by Virgilio Marin
Whether it’s a sharp, stabbing pain or a dull sensation in the joint, knee pain can put a strain to your favorite activities.
It’s a common complaint that affects men and women, and both younger and older adults. In fact, the Cleveland Clinic estimates that 18 million people see a doctor for knee pain each year. It may occur due to an injury, a preexisting medical condition or a certain risk factor, such as excess weight.
To alleviate knee pain, you need stronger muscles. Sitting down and letting it go away on its own will not always help you deal with the pain. Weak and underused muscles force the joints to do more work, leading to wear and tear over time. It’s important to build strong muscles through low-impact exercises to lift the weight straining your joints. This requires working on the muscles throughout your legs, hips and core, and not just your knees. (Related: Understanding the causes and treatments of joint pain.)
You can follow these five low-impact exercises to ease knee pain. The only equipment you’ll need is a yoga block or a low step.
This exercise strengthens your quadriceps, core and hips.
This exercise stabilizes the backs of your knees and strengthens your hamstrings.
This exercise strengthens your thighs, hips and core.
This is an easy version of usual squat exercises. It provides extra support to your knees and strengthens your thighs and core.
This simple exercise helps prevent weak ankles and calves, which can lead to knee pain and instability.
Remember to warm up by walking for five to 10 minutes to get your knee joints lubricated and warm. Practice these exercises two to three times a week to strengthen your muscles and ease knee pain.
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