Knee pain is a common problem, especially as we age. Surprisingly, there are several things you can do to prevent or reduce knee pain. Regular exercise is one of the best ways to keep your knees healthy and strong. Here are seven exercises that can help save your knees later in life:
1. Hamstring curls: Strengthening the muscles around the back of your thigh can help take some of the strain off your knees. To do this exercise, lie on your back with your legs straight. Place a resistance band around your ankles and slowly curl your legs up towards your butt, then release back to the starting position.
2. Quadriceps stretches: Stretching the muscles in the front of your thigh can help prevent knee pain. To do this stretch, stand straight up, and hold onto a chair or other object for balance. Bend one leg back behind you, keeping your knee straight, and grab your ankle with your hand. Pull your heel towards your butt and hold for 30 seconds. Repeat on the other side.
3. Heel raises: Strengthening your calf muscles can help reduce knee pain and prevent injuries. To do this exercise, stand with your feet hip-width apart and hold onto a chair or other support for balance. Slowly raise your body up onto your toes, then lower back down. Repeat 10-15 times.
4. Hip abduction: This exercise helps to strengthen the muscles around your hips, which can take some of the strain off your knees. To do this exercise, lie on your side with your legs straight. Lift your top leg up towards the ceiling, and after that lower it back down. Repeat 10-15 times, then switch sides and repeat.
5. Glute bridge: This activity strengthens the butt muscles. Which can help take some of the strain off your knees. To do this exercise, lie on your back with both feet flat on the ground and your knees bent. Lift your hips up off the ground and hold for a few seconds, then lower back down. Repeat 10-15 times.
6. Step-ups: This exercise works your leg muscles and can help improve your balance, which can reduce your risk of falling and injuring your knees. To do this exercise, stand in front of a step or other raised surface. Place your foot on the surface and step up, bringing your other foot up to meet it. Step back down and repeat with the other leg. Repeat 10-15 times.
7. Balance training: Improving your balance can help you avoid falls, which can injure your knees. To do this exercise, stand on one leg and hold onto a chair or other support for balance. Slowly lift your other leg off the ground and hold for 10 seconds. Lower your leg and repeat with the other leg. Repeat 10-15 times.
Also, use the kneepad when going down on your knees. It helps to reduce the impact and prevent pain.
These exercises can help you avoid knee pain and injuries. Do them regularly to keep your knees healthy and strong.
If you have knee pain, talk to your doctor before starting any new exercise program. These exercises can help improve your knee health and reduce your risk of pain and injuries.