We’re a big fan of preventatives in orthopedic pain. You may have guessed already, but exercise can help relieve pain and prevent it altogether. The stronger the muscle, the less stress is placed on joints. One of the most common orthopedic ailments we see is knee related. ACL, MCL, Meniscus injuries and most commonly, degeneration due to osteoarthritis. Here are a few simple strengthening exercises that should be regularly implemented to help in knee pain relief and prevent future issues.
- Start Out Easy With Sitting
Whether it’s at your desk or on the couch at home; keeping your back straight, straighten one leg out in from of you for 10 seconds. Repeat this 15 times.
- Straight Leg Raises
This exercise concentrates on your quadriceps. Lie on your back. With one leg at a 45-degree angle, raise the other leg up in the air keeping it straight. Repeat this 15 times.
- Wall Squats
Most intense of all the moves. With your back up against a flat surface, slide down until your legs form a 90-degree angle while being sure to keep your entire back against the wall. It doesn’t take much with this one. Only hold the position for 5-20 seconds.
- Calf Raises
This move can be done on a flat floor or a step. Being sure you have something to hold on to, slowly raise your body by only standing on your toes while keeping your legs straight. Repeat this motion by doing 3 sets of 10.
- Low Impact Cardio
Motion is important! Yet running and other impact actives sometimes can do more harm than good. Elliptical machines, swimming, and water aerobics are perfect for increasing motion and function all while bypassing impacting your joints.
Rule of thumb: If it hurts, stop. Soreness related to exercise is normal. Sharp shooting pain is a clear indication to take it easy and to consult with a doctor on what could be causing the pain.