We're going to talk about some of the factors that contribute to discomfort or pain in and around the knee:
**Weight loss:** Carrying excess weight puts extra stress on the knees, which can lead to pain. Losing even a small amount of weight can help to reduce this stress and improve pain.
**Strength training:** Targeted exercises can help to strengthen the muscles around the knee, which can improve stability and reduce pain. Some examples of targeted exercises for the knee include:
Quadriceps sets: Lie on your back with one leg straight and the other bent. Tighten the muscles in your thigh to straighten your leg. Hold for a few seconds, then relax. Repeat on the other leg.
Hamstring curls: Sit on the edge of a chair with your feet flat on the floor. Bend forward at the waist and reach for your toes. Hold for a few seconds, then straighten up.
Leg extensions: Lie on your back with your knees bent and your feet flat on the floor. Hold onto a weight or resistance band with your hands and extend your leg straight up. Hold for a few seconds, then lower your leg back down.
**Flexibility exercises:** Flexibility exercises can help to improve range of motion in the knee, which can reduce pain and improve function. Some examples of flexibility exercises for the knee include:
Kneeling leg swings: Kneel on one knee and extend the other leg out in front of you. Swing your leg gently back and forth.
Calf stretches: Stand with your feet shoulder-width apart and lean forward against a wall. Keep your back straight and bend your knees slightly. Hold for a few seconds, then straighten up.
It is important to start slowly with any new exercise program and to gradually increase the intensity and duration of your workouts. You should also talk to your doctor before starting any new exercise program, especially if you have any underlying health conditions.
In addition to weight loss and targeted exercises, there are other things you can do to reduce or eliminate knee pain, such as:
***Using proper body mechanics:** When you are lifting or carrying objects, bend your knees and keep your back straight. This will help to reduce the stress on your knees.
***Wearing supportive shoes:** Shoes that provide good arch support and cushioning can help to reduce the impact on your knees.
***Incorporating rest into your routine:** If you are experiencing knee pain, it is important to give your knees time to rest. This may mean avoiding activities that put stress on your knees, such as running or jumping.
If you are experiencing knee pain, it is important to see a doctor to rule out any underlying medical conditions. Once any underlying conditions have been treated, you can work with your doctor to develop a treatment plan that includes weight loss, targeted exercises, and other pain-relief measures.
Our office facilitates clients continuing to keep their knees healthy. Your doctor or physical therapist can only take you about 20% of the way. 80% is keeping up with regular diet and exercise to prevent it from returning. Schedule a free evaluation to keep yourself healthy and moving, and out of the doctor's office