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Helpful Exercises for Strengthening Muscles and Reducing Knee Pain

Knee pain is a common health problem that is caused due to overuse, sprained knee ligaments, tendinitis, osteoarthritis, meniscus tears, and bursitis. Fortunately, the Podiatrist in Irvine Orange County can help you in treating knee pain causes and symptoms. Make sure to book an appointment as if you ignore pain and discomfort, it can lead to stress and possible fracture due to repetitive pounding.

The podiatrist will recommend many things like –

  • Avoid too much resting – A lot of rest can worsen joint pain, so plan an exercise routine and stick to it. If you are unsure about the safe motion exercises then discuss with a physiotherapist.
  • Wear proper shoes – Specially designed shoes with cushioned insoles help to decrease knee stress.
  • Avoid falls – An unstable or painful knee increases the risk of falling that will cause more damage. Avoid falling risks by using handrails on staircases, walking cane, supportive devices, a sturdy footstool to reach a high shelf, a well-lit home, etc.

In this post, let’s discuss the effective knee strengthening exercises that will also reduce chronic pain and offer better functioning.

Exercising an injured or arthritic knee seems odd but it is helpful rather than keeping the knee still. No movement in the knee can stiffen the joint and worsen the pain. Doing daily activities can become hard and challenging due to limitations in movement. Gentle stretching and muscle strengthening exercises fortify the supportive knee joint muscles, thus the stress and impact reduces, making moving around easy.

Exercises for reducing knee pain

Stretching workout

Lower body stretches to enhance flexibility and motion range in the knee joints. Knee movement is easy. Warm-up is crucial before you start stretching. Joint-friendly activities like walking, elliptical machine walk and stationary bike cycling are good for warm-ups.

After a warm-up, do the following stretches –

  1. Heel and calf stretch
  2. Quadriceps stretch
  3. Hamstring-stretch

Strengthening exercises

Strengthening exercises work around knee muscle, so the movements are concentrated around hip muscles, glutes, quadriceps, and hamstrings. 2 or 3 sets of each with 10 repetitions is sufficient.

  1. Half squats
  2. Calf raises
  3. Hamstring curl
  4. Leg extensions
  5. Straight leg raises
  6. Side leg raises
  7. Prone leg raises

Other low-impact exercises for reducing knee pain include –

  • Walking
  • Yoga
  • Swimming
  • Water aerobics
  • Tai chi
  • Stationary cycling
  • Elliptical machine

What else helps in knee pain management?

Knee pain relief depends on your weight because excess pounds can stress the knees causing osteoarthritis. Weight loss is the best treatment in such cases. If overuse is a key cause then the doctor will recommend rest, ice, compression, and elevation along with physical therapy.

Today, stem cell for knee is the preferred treatment method because it is simple and minimal invasive. The doctor draws a little blood and adds stem cells to it. The mixture is then re-injected into the knee. It helps to repair cartilage wear and slows knee degeneration. Pain and inflammation also reduce. People choose it because knee replacement surgery is averted.

Stem Cell for Arthritis is a great treatment option for autoimmune diseases. There are hardly any cases of side effects reported. The therapy has a profound healing ability and can treat different arthritis types. Choose an established podiatry clinic for stem cell therapy!