How to exercise if your knees hurt: 5 safe leg exercises

How to exercise if your knees hurt: 5 safe leg exercises

They will help relieve discomfort and alleviate pain syndrome.

Training is sometimes marred by pain in different parts of the body, one of the most unpleasant – pain in the knee joints. Unpleasant sensations in the knees occur for a variety of reasons. It can be a knee joint disease, abnormal load, improper exercise technique, injuries and so on.

Stretch trainer and certified personal fitness trainer

Below are exercises that will help eliminate knee joint inflammation and strengthen the muscles surrounding it.

If you have painful sensations, it is worth seeing a doctor to determine the cause of the pain syndrome. Based on this, the specialist will prescribe exercises. So, if the pain syndrome is associated with an inflammatory process, it should be removed and only then proceed to exercises. If the pain syndrome is associated with the technique of execution – correct it.

About three exercises that will help relieve tension in the neck, told in one of the articles.

Quadriceps exercises

Uitvoeringstechniek

• Sit on your buttocks, legs stretched out in front of you.
• Place a massage roll under one knee. If you do not have one, a towel twisted into a roll will do. The knee joint should be in flexion (heel and buttock touch the floor).
• As you inhale, pull the toe of the working leg toward you and straighten the knee joint.
• As you exhale, lower the leg and straighten the foot.

Perform 15-20 times for each leg.

Exercises for thigh biceps and gluteals

Techniek

• Lie on your back, bend your legs at the knees, place your feet at the width of the pelvis and parallel to each other.
• Feel the support in the back of the head, thoracic spine, sacrum and feet. The arms lie along the torso with the palms facing down.
• Inhale and exhale, lift the pelvis off the floor vertebra by vertebra, up to the shoulder blades.
• At the end point, take a breath in and on the exhale lower yourself down. Keep your legs apart, knees looking up.

Repeat 10-15 times.

Exercise for the muscles of the lower leg

Techniek

• Stand next to a support (table, wall). Put your feet at the width of your pelvis, feet in a neutral position.
• Holding on to the support, rise on your toes, keeping the support on two points of the foot (base of the thumb and little finger).
• Smoothly lower yourself back down.

Perform 15-20 times.

Bending on the stomach

Techniek

• Lie on your stomach, legs stretched back at pelvic width. Hands under your head, shoulders down.
• Bend your legs alternately at the knee joints.

Repeat 10-15 times for each leg.

Seated bending

Techniek

• Lie on your back, support on the forearms, shoulder joints above the elbow joints, shoulders down.
• One of your legs is bent at the knee joint, the other leg is extended.
• As you inhale, lift the straightened leg upward, performing hip flexion.
• As you exhale, lower it down. Make sure that the pelvis does not “bounce” after the leg.

Perform on each leg 10-15 times.

Take care of your knees and do these exercises even if you have no pain. They will help prevent it and strengthen your muscles.

Five more exercises that will help relax the whole body, told in our material.