It doesn’t matter if you are 20, 40, or 60. Knee exercises are essential.
Many people suffer from knee problems because of injuries or the typical degeneration associated with aging.
It may seem like a simple joint, but the knee, according to traumatologists, is one of the most complex.
The knees support the whole body’s weight when standing and allow us to flex and extend the legs.
Therefore, it is essential to carry out knee exercises that suit the circumstances.
I am a fascinating and complex set of bones, muscles, ligaments, and fibrocartilaginous discs that, at the slightest problem, stroke, or inflammation, cause immediate pain, limiting much of our daily activity.
What can we do? Can we go dancing, or will we have to take a sedative first to do what we would like?
We answer these questions in the following article.
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Physical activities suitable for people suffering from knee pain
Experts in sports medicine say that we usually link knee problems to our way of life, diseases like arthritis or osteoporosis, being inactive, and sometimes even sex.
For example, women often have classic bone loss, making joints like the knees painful.
The knees are “precision machines” that feel the weight of the years and must be taken care of daily.
You can take care of their movements without forcing them by eating well and exercising moderately.
Which sports are most beneficial for a person suffering from knee pain?
Swimming, especially the back one.
The elliptical bike (Always in moderation. It is also important to emphasize that cycling is not stated in this case, even if the sports doctors say that this activity could also be practiced, as long as the saddle is raised enough not to overload the knees).
Is it time to run or walk if your knees hurt? In these cases, specialists tell us: “You don’t have to run to stay in shape.” It’s best to be in good condition before going for a run or a long walk.
If your knees hurt, do not make unnecessary efforts, which will further stress the pain, injury, or problem you have in your knees.
If you are one of those who used to go out for walks every day, don’t get too tired and don’t walk too fast.
You should always maintain a smooth ride and walk on open terrain to rest your feet correctly and align your knees and hips.
It is best to avoid walking in the countryside, in parks, or in urban places where the sidewalk has unevenness or obstacles that can make it difficult for the knees to balance. Walking on a treadmill at a low speed is always preferable to feel safer.
Simple knee exercises to do at home
Think of your knees as springs, joints that need harmonic, delicate, and precise movements without making sudden efforts.
If you are not careful, those springs will lose control, and pain will appear. You can do some simple exercises to strengthen your knees and keep moving. Do you want to know what they are? Take note!
Exercise for the knees
Get back to the wall and place a ball right in the “hole” of your back.
Put your hands behind your neck.
Get on your toes and stay in this position for 10 seconds. Rest for a moment and repeat the exercise 5 more times.
Now, in the same position, with your back against the wall, bend over until your legs form a 90-degree angle. Then, go up. Repeat the exercise 5 times. Simple!
Find out: Strengthen your knees with five exercises.
Exercises for the knees
These knee exercises are straightforward. It would help if you stood up and spread one leg to lunge forward. When you bend the leg forward, bend the knee, accompanying it with the pelvis so that the movement is light and harmonious and does not cause you pain.
Then change the leg and repeat the exercise 5 times.
Lift a weight
In sporting goods stores, you will find weights you can tie around your ankles. The purpose? Making your knee joints more robust as well as more flexible.
You have to sit in a chair, put your weight on one ankle, and slowly lift it. Do this for 5 minutes, and then switch legs.
It would be good to dedicate between 40 minutes, and an hour each day to these simple knee exercises you can easily do at home.
Avoiding a sedentary lifestyle is important because this causes the knees to lose their flexibility and the joints to become increasingly weak.