Knee pain is the most common ailment of the body. Ironically the knee is the most complicated joint; it bears virtually all the body weight while performing straightening, bending, twisting and rotating functions. All these functions increase the risk of knee injury. Whereas the more acute knee injuries like torn ligament and cartilages are more prevalent in sports involving jumping, running and turning.
However these injuries are caused when the knees are overworked. These pains gradually develop over days or weeks and gradually worsen over time. When muscles and tendons are overstretched microscopic tears occur (the prevalent pain is usually as a result of inflammation). Avoid chronic problems by giving the tear time to heal. Knee pain is usually caused by the following:
1. When the knees are overworked over a short period of time- this usually occurs when one indulges in very strenuous exercises after a very long exemption.
Usually, the risk of knee injury is higher with age- it can lead to knee osteoarthritis, which is a gradual disintegration of the cartilage.
2. Runner’s knee-It is usually found in young people and it is a diffuse pain behind the knee cap. The pains usually get worse after activities such as running and climbing.
There are various solutions or ways of preventing knee pain through exercise but they all center on developing the muscles and supporting the knee.
Knee injuries require time to heal; exercises should be done gradually by increasing the count, and should be stopped once you experience any pain. During these exercises the muscle will tear and after the process of healing the muscle becomes bigger and stronger. These exercises help to correct the problems in the knee joint. Here are some of the exercises required to solve and prevent knee injuries and pain:
Knee exercise for runners – by indulging in this form of exercise you will get to muscle groups in the body like the quadriceps and hamstrings.
Leg raises – this is a simple exercise and it can be done at home.
Standing leg raises – this kind of exercise needs support and it is very similar to the leg raises.
Single leg dip – this exercise strengthens the knee and squads. It also requires support on both sides.
Wall squat – this is a simple compound quad exercise for runners. However, the quadriceps strengthening contraction is possibly the safest, easiest and most recommended exercise you can perform to avoid knee pain and injury. You can always do most of these exercise even while watching television especially if you find difficult to fix exercise in to your program. For optimum result, adhere to the recommendations of the experts like the fitness trainers, gym instructors as well as your physical therapist.
It is important to note that the most feasible way of protecting your knee from injury is by developing and strengthening the muscles around the knee.