Knee pain: five exercises to relieve it
This condition can be the product of an injury or diseases such as arthritis.
Knee pain is a condition that occurs at any age. Sometimes it is the result of an injury, such as a torn ligament or cartilage tear; but also in adults it may be related to medical problems such as arthritis or gout.
Mild knee pain usually responds well to self-care measures and physiotherapy processes. However, in some cases, surgical intervention is required, says the Mayo Clinic research institute.
The location and intensity of knee pain can vary depending on the cause of the problem, but the most common symptoms are:
- swelling and stiffness
- Redness and warmth to the touch
- weakness or unsteadiness
- Clicking or cracking sounds
- Inability to fully straighten the knee
When pain occurs in this part, it is possible to resort to a series of exercises that help alleviate it. These are some of the recommended ones.
- Straight leg raise. To do it, the person lies on the back on the bed with one leg stretched out and the other bent, with the foot on the surface. Keeping the leg straight, it is raised about 15 centimeters and the position is held for three to five seconds. After performing the exercise with the other leg and several repetitions are performed with each one, according to information from AARP, an American association that serves people over 50 years of age.
- Walking:This is one of the healthiest activities, according to a study published in the Costa Rican Public Health Magazineand cited by the Mejor con Salud magazine. It is an activity that does not compromise the cardiac limits or risk the joints of the feet, knee or hip.
- Leg Curls:Stand facing the back of a chair for support. The knee is flexed and the heel is raised towards the buttock. The ideal is to maintain the position while counting to three. Slowly lower the heel to the ground and repeat with the other leg and so on several times.
- Supported Squat: Stands infront of the back of a chair for support. With the feet separated at the distance of the shoulders, the knees are flexed and the exercise is carried out as if the person were going to sit down, bending down to a comfortable height and always keeping the weight of the body on the heels. It is advisable to use only the legs and not use the arms to raise or lower the body, according to information from the Vida Lúcida health portal.
- The bridge:Lying on your back with knees bent and feet on the floor, contract the abdominal and pelvic floor muscles. The feet are pushed into the floor and the hips are raised a few centimeters from the floor. The shoulder blades are kept in contact with the support surface and the buttocks are contracted as the hips are slowly lowered. Several repetitions are made.
When to consult the doctor?
- You cannot bear weight on the knee or it feels as if the knee is unstable or about to come out.
- There is marked swelling.
- You cannot fully extend or flex your knee.
- Obvious leg or knee deformity is seen.
- The person has a fever, as well as redness, pain, and swelling in the knee.
- You have severe pain that is related to an injury.
Several factors can increase your risk of knee problems, according to the Mayo Clinic.
- Being overweight or obese puts more strain on your knee joints, even during common activities like walking or going up and down stairs. In addition, it increases the risk of osteoarthritis, since it accelerates the breakdown of articular cartilage.
- Lack of flexibility or muscle strength. Lack of strength and flexibility can increase the risk of knee injuries. Strong muscles help stabilize and protect joints, and muscle flexibility helps you achieve a full range of motion.
- Certain sports and occupations. Some sports place more demands on this part of the body. For example, the jumps and turns of basketball and the repeated impact absorbed by the knees when a person runs or jogs increase the risk of knee injuries.
- previous injury. Having had a previous injury makes it more likely that another will occur.