Recommended Exercises to Avoid Knee Pain

Calf Raises

The calf muscle stretches the length from our ankles to our knees. Calf strength is imperative when considering our knees and ankle alignment – how our whole leg aligns, really. Knee pain could be the result of poor muscle strength or improper muscle alignment. When performing these exercises it’s important to stand roughly a shoulder’s length apart.

  • Standing Calf Raises
  • Weighted Calf Raises
  • Weighted/Non-Weighted Single Leg Calf Raises

As always, consider the do’s and don’ts for healthy knees. Don’t be afraid to seek support from your general practitioner or an orthopedic specialist.

Vertical Strength

That’s right. If you’re experiencing knee pain, perhaps you are lacking vertical strength. In other words, strength that ranges from your feet, through your core, and across your limbs; all around strength. A solid program of exercises could help alleviate some knee pain. Some of the more complicated exercises are:

  • Jump Squats
  • Walking Lunges
  • Hip Raises

You can always add weight to any of the aforementioned positions. Because our body is interconnected, it’s critical to consider other muscle groups as the source of knee pain.

Stretch It Out

If you’re someone who regularly works out, or someone who avoids the gym, you are susceptible to knee pain. You could be a power lifter with a busted knee, or someone who had a string of bad luck. So, it’s important to stretch when we prepare for our daily endeavors, even if we aren’t expecting for any vigorous activity. If you have the assets to do so, take up yoga. Hot yoga, even. The overall connectedness yoga gives our muscles is not only relaxing, but therapeutic. When we give our muscles a chance to recover, even from the smallest amount of exertion, we are giving our bodies a chance to avoid pain.

Stay Proactive

Knee pain can be recurring and persistent. That’s why it’s important to never give up, and to maintain some level of activity. Look no further than Derrick Rose as a popular athlete who’s suffered multiple knee injuries- on both knees. Without a doubt, he’s had to keep up with exercises that help prevent further knee pain. Even someone who sits in a chair all day can suffer from recurring knee pain. By predicting further knee pain, and taking proactive measures, they can still help prevent it in the future.

Get Serious

If you’ve tried one or more of the aforementioned strategies, you may be ready to take on the ultimate online training program for knee strength and pain reduction. Preferably, you would combine this knee program with other work outs. For example, runners, powerlifters, bikers, climbers, and swimmers most likely have targeted workouts dependent on what results they are looking for. They would then implement this training plan below at a separate hour of the day. Overall, you’ll target 8 muscle areas:

  • Calves
  • Hamstrings
  • Quads
  • Vastus Medialis
  • Vaster Lateralis
  • Gluteals
  • ITB
  • TFL
  • Gear Up

If you’re looking for something new to help reduce knee pain, consider buying some new gear. For example, a foam ab roller can also be used on the legs. Rolling your muscles before or after activity of all exertion levels can give you some positive side effects. Also, a weighted vest can be used on runs, hikes, or basic walking to help build muscle around the knee. Over time, your body becomes more accustomed to heavier weights, making your normal weight easier to bear.

Guest post provided by Biddulph, Huntsman and Dalling Orthopedic Surgery, the knee surgery experts Idaho Falls has come to know and trust to get patients back to healthy, productive lives.