Most individuals have knee pain even while doing simple tasks such as getting into a vehicle or ascending stairs. Mild to severe causes of knee pain may have a significant influence on your life. To address the problem at its root, you must first identify what is causing your knee discomfort before initiating therapy.
Here are 4 Main Causes of Knee Pain;
1. Direct trauma
Direct trauma, which may be caused by congenital weakness, misuse of the knee, falls, and numerous mishaps, is a major cause of knee discomfort.
2. Knee discomfort and arthritis
The Causes of knee pain and discomfort may be caused by arthritis, a condition that damages the cartilage in the joints. This cartilage protects the bones by providing a slick and thick layer of protection, enabling them to move smoothly and without friction. When this cartilage degrades, the body stiffens, resulting in pain, inflammation, and discomfort.
3. Pain and runner’s knee
Patellar chondromalacia, sometimes known as “runner’s knee,” is another source of knee discomfort. It affects persons who participate in activities that require a lot of leaping and running. When the cartilage in the knee goes away, the bones of the knee rub together. This knee cartilage degradation causes the kneecap to misalign, resulting in strain and stress.
4. Lower back pain creates knee discomfort
Back pain may induce knee pain because nerves in the lower spine are related to it. A pinched nerve in your lower back, for example, produced by an irritated lumbar disc, might transmit pain down this nerve branch all the way into your knee.
Here are 7 exercises to help you relieve pain.
1. Heel and calf stretch
This stretch focuses on the lower leg muscles, notably the calf muscles. To do this stretch:
- Place your back against a wall.
- Place your hands on the wall and step back as far as you can comfortably. Both feet’ toes should be pointing forward, heels flat, and knees slightly bent.
- Lean into the stretch for 30 seconds and hold. The stretch should be felt in your back leg.
- Repeat with the other legs.
- Repeat this stretch for each leg twice.
2. Quadriceps stretch
This stretch focuses on your quadriceps, the muscles at the front of your thighs. This technique may assist enhance the flexibility of your hip flexors and quadriceps.
To do this stretch:
- Use a chair or stand near a wall for support. You should have your feet shoulder-width apart.
- Bend one knee and bring your foot up toward your glutes.
- Grab your ankle and pull it as far as you can comfortably toward your glutes.
- Hold the position for 30 seconds.
- Return to your starting position and switch legs.
- Repeat on each side twice.
3. Hamstring stretch
This stretch focuses on your hamstrings exercises for knee pain, which is the muscles at the rear of your thigh. This stretch should be felt at the back of your leg and up to the base of your glutes. When you flex your foot, you may notice a stretch in your calves. To do this stretch, you might provide padding beneath your back using a mat.
- Straighten both legs as you lie down on the floor or mat. If it’s more comfortable, bend both knees and place your feet flat on the floor.
- Raise one leg off the ground.
- Gently draw your knee toward your chest until you feel a tiny stretch. This shouldn’t be difficult.
- Hold the position for 30 seconds.
- Lower and switch legs.
- Repeat on each side twice.
4. Half squat
Half squats are a great method to develop your quadriceps, glutes, and hamstrings without putting too much pressure on your knees exercises to reduce knee pain.
To complete this activity, follow these steps:
- Place your feet shoulder-width apart in a standing squat. For balance, place your hands on your hips or out in front of you.
- Squat down approximately 10 inches while looking straight ahead. This is the midpoint of a complete squat.
- Pause for a few seconds, then push through your heels to stand up.
- Perform two to three sets of ten repetitions.
5. Calf raises
Exercises to reduce knee pain help to strengthen the back of your lower legs, including your calf muscles.
To complete this activity, follow these steps:
- Place your feet shoulder-width apart. Position yourself against a wall or grab the back of a chair for support.
- Lift both of your heels off the ground and stand on the balls of your feet.
- Return your heels to the starting position slowly. Control is essential while doing this workout to improve your calf muscles.
- Perform two to three sets of ten repetitions.
6. Hamstring curl
Standing hamstring curls work the hamstrings and glutes. It also takes strong core muscles to keep your upper body and hips stable.
To complete this activity, follow these steps:
- Use a chair or stand against a wall for support. You should have your feet hip-width apart.
- Raise one foot, bend your knee, and point your heel toward the sky. Go as far as you can with your upper body stationary and your hips pointing forward.
- Hold the position for 5 to 10 seconds.
- Relax and return to your starting position.
- Perform two to three sets of ten repetitions for each leg.
7. Leg extensions
Strengthening your quadriceps using your own body weight rather than a weighted machine relieves strain on your knees.
To complete exercises to reduce knee pain, follow these steps:
- Sit up straight in your chair.
- Place your feet hip-width apart on the floor.
- Look forward, engage your thigh muscles, and raise one leg as high as you can without lifting your buttocks off the chair.
- After a little pause, return to the starting position.
- Perform two to three sets of ten repetitions for each leg.
5 Best Exercises to STOP Knee Pain Quickly! 5 Causes for Knee Pain with 5 Easy Treatments
Bottom Line:
The knee is an integral body part for humans that helps in mobility, and any knee damage can impact your day-to-day life significantly. While the causes and severity of the pain can vary, the exercises mentioned above should help relieve some pain for those suffering. However, it is best to consult a doctor before getting involved in these exercises to ensure it’s safe for your knee.
