Statistics show that in the past few years, more and more Americans have enrolled or were interested in joining a local gym. So much TV advertising is devoted to convince people to buy some machine to help them stay fit. With this exercise madness on the rise, more people have found themselves in pain, consulting their closest therapist for help. While some of the more known gyms may offer an experienced trainer to help them, most gyms are too swamped or unsuited to offer proper advice, especially on the complicated topic of knee pain.
One of the most common problems discussed at the gym is knee pain. So many people are suffering from knee pain, and most often they are doing nothing overly wrong. In some cases, people have scrounged to afford their gym subscription; they can’t afford a therapist on top of that. Since some of these people have nowhere to turn to, they will just keep going without proper care. Massages and rubs may have stopped helping, but knee pain can be stopped with many other simple methods.
Other than arthritis, the most common cause of exercise knee pain is weak supporting muscles. Since the knee is only a joint, it depends on the muscles around it to help it move. The calves, thighs, and hips contain the main muscles which allow the knee to move. Many people do not exercise these muscles or just ignore one of them. Therefore, it’s harder for their knees to support their weight, causing knee pain.
Now let’s get down to solving the problem and correcting the condition. These 3 simple exercises must be done regularly and correctly. Follow the instructions for best results.
Leg Lifts
This knee exercise is very simple and can be performed anywhere. Simply sit down on a chair or bench with a pillow under the knee you plan on working. Make sure you do both knees, not only the one with knee pain. Then lift your leg up until its straight and hold it for three seconds. Then come back down. Do this exercise until you feel a burn in you hips and thighs. For advanced leg lifts and a better knee exercise, use a roman chair with weights.
Calf Raises
This is also an extremely simple knee exercise. For beginners, stand on a stair case with your hands to your side. Go up as high as you can on your toes, and then come back down slowly. Do as many reps as you can on each leg. If no weight is too easy for you, use 20 or 30 pound dumbbells in each hand.
Wall Sits
This last knee exercise is a little harder than the others. You need a wall and a partner to talk to. You and the partner slide down the wall into a sitting position. Try to talk for as long as you can without moving. When you can’t go any longer, slide up the wall. Do not fall on your behind!
Though these knee exercises are simple, diligence is a must. After a few days you’re going to be bored with these knee exercises, but you have to keep going. If you do these knee exercises daily for a good three or four solid months, a stronger and more comfortable knee joint is practically guaranteed.
