How to Exercise for Less Knee Pain

How to Exercise for Less Knee Pain

Exercise ranks as one of the most powerful therapies for relieving knee pain. No matter what causes your knee pain, you need exercise to promote healing and keep pain away.

But getting the right exercise is essential. The type, intensity, and frequency of your exercise regimen can improve or contribute to your knee pain.

As specialists in physical rehabilitation, our specialists at iMed Regeneration Center create individualized plans that work for your knee.

If you have questions about knee pain or need help with a customized exercise plan, call our office today. Meanwhile, this blog gives you a few tips to follow when exercising to relieve your knee pain.

Role of exercise in knee pain

Exercise is so important for easing knee pain that it's the first line of treatment for injuries, for degenerative diseases like arthritis, and for recovery from surgery. Moving your knee joint boosts circulation, reduces swelling, and supports your body's natural healing process.

Beyond healing activities, knee exercises reduce your pain by: 

The quadriceps and hamstring muscles absorb shock, reducing the load that reaches your knee. When these muscles are strong, your knee sustains less stress and your pain diminishes.

The muscles close to your joint aren't the only ones you need to strengthen. Your hip muscles control the position of your knees when you're active. Weakness or tightness in any of these muscles adds to the strain on your knees.

Exercise tips to reduce knee pain

Your exercise regimen should never add too much stress or be so intense that it triggers inflammation or makes your injury worse. Here are six tips to help you gain the benefits of exercise while protecting your knees:

Consult a physical rehabilitation specialist

You should always get clearance from your doctor or physical rehabilitation specialist before you begin exercising. Our team fully evaluates your knee and develops a plan that works for the cause of your pain, promotes healing, and progresses at a pace that doesn't cause excessive strain.

Depending on the cause of your knee pain, you may need to begin with passive exercises. With passive exercise, a therapist or machine moves your knee, restoring joint movement and muscle flexibility without adding stress to healing tissues.

Never ignore pain

You may have some discomfort while you exercise but you should never have serious pain. If you hurt, stop exercising, rest, and contact us so we can reevaluate your regimen.

You may feel a little stiff the next day, but if you feel too sore or have a hard time moving the next day, it's a sign that you overexercised.

Start with low-impact exercises

Walking, swimming, water exercises, and stationary or recumbent cycling avoid the stress of high-impact exercises that pound your knees. Walking also strengthens your muscles and bones because it's a weight-bearing exercise.

Watch out for excessive knee bending

Don't do full squats and leg presses unless approved by your rehabilitation therapist. Bending your knees beyond a right angle adds too much pressure and strain to a healing or painful joint.

Don't forget to stretch

Flexible tissues make it easier and less painful to move your knee joint. Target all the supporting muscles and the joint with stretching exercises that improve flexibility.

Avoid hard surfaces

Whenever possible, avoid walking or running on concrete or asphalt because they don't absorb shock. Dirt and crushed gravel reduce the pressure on your knee. 

Grass is also a soft, shock-absorbing surface but it can cause unusual stress and strain your joint if it has an uneven surface. Well-groomed sports fields and golf courses are good options.

When you need to recover from knee pain, our team at iMed Regeneration Center in Colorado Springs, Colorado, can help. Call our office or book an appointment online today.

You Might Also Enjoy...

Is Working From Home a Pain in Your Neck?

Working from home may be a pain in the neck if you find it frustrating or challenging. But we’re more worried about real neck pain, a problem you’re more likely to have when you work from home. We explain why that happens and how to prevent it.

Chiropractic Care: Your New Way to De-Stress

No one can escape daily stress, but you can overcome its effect on your health and improve your well-being through chiropractic care. Surprised? It’s true: Chiropractors have a unique approach and skill set that can help you de-stress.

Here’s What Happens When You Have Bad Posture

Good posture makes you look good and helps you move with grace. But you also need good posture to keep your bones, muscles, and joints healthy. Wonder what happens when you have bad posture? Keep reading to find out.

What Every Diabetic Should Know About Neuropathy

Since 60-70% of all people with diabetes develop neuropathy, it’s essential to know how it develops, ways to prevent it, and the symptoms alerting you to the problem. And as soon as symptoms appear, don’t wait to seek treatment.

Lifestyle Adjustments That Can Help Your Sciatica

Chiropractic care eases sciatica pain and helps your spine heal, but lifestyle changes are a critical part of your treatment. The habits you practice each day are essential for maintaining spine health and preventing recurrent sciatica flare-ups.

Can an Infection Cause Neuropathy?

Though infections don’t rank as the top cause of neuropathy, there’s no doubt that many different bacterial and viral infections can damage your nerves. Keep reading to learn about the infections commonly responsible for neuropathy.