The Ginocchio is one of the most important joints of the body because it allows us to walk, but it is also among those that are most likely to be damaged. In this article, we will explain how to eliminate knee pain through some exercises.
Why do knee pains appear?
Most of the population suffers from knee pain. This regardless of leading a sporting or sedentary lifestyle or being more or less overweight. This articulation is one of those that deteriorate the most due to our daily habits and activities. The main causes of pain and knee problems are:
- Practice sports very intensively (excessive use of joints).
- Being overweight (knees must support extra kilos).
- The choice of wrong shoes (if the feet have unsuitable support, the knees perform inappropriate movements).
- Some habits like getting up quickly from the chair.
- Suffering from osteoarthritis (more common in the elderly).
Tips and exercises to reduce knee pain
The knee is the most complex articulation of the leg and at the same time is the most used. It is essential to strengthening the surrounding muscles (quadriceps, twins, and hamstrings) so that it can withstand tension and weight.
For people who lead a sedentary lifestyle or who do not do a lot of physical activity, we recommend taking a walk, cycling or swimming, at least twice a week. Aquagym and yoga can also be very useful.
Generally, in the case of knee pain, the first reaction is to immobilize the area. However, it is not advisable to do so, because the articulation requires a certain movement, even if light. Here are some exercises that will be very useful for you.
1. Leg lift
Lie on your back or on the mat and raise your legs keeping them tight. Now raise and lower your legs slowly, without flexing them during movement. Repeat 10 times.
When you come to master the exercise, you can also add a weight: something you have at home, like a bag, or if you are in the gym, you can put anklets. In this way, you will strengthen your knees and legs.
2. Flexion of the knees
Lie faceup on the sofa, on the bed or on a mat, with your legs straight and your arms at your sides. Flex the left leg and “point” the right toes upwards.
Now slowly raise your right leg keeping it always taut. Hold for 10 seconds and then rest. Repeat 10 times and do the same with the other leg.
You can also use the elastic bands used in physiotherapy to reinforce the joint.
3. Extension of the quadriceps
This exercise is very useful for pain in the knees, whether you already feel them or want to prevent them. Sit with your back straight and the soles of your feet resting on the floor. Now raise your right leg without stretching it out completely so as not to overload the joint.
Hold for a few seconds and then return to the initial position. Perform 3 sets of 15 repetitions for each leg.
4. Extension of the ischiocrural muscles
To perform this useful exercise for the ischiocrural muscles, you must lie face down, with your legs extended and your arms at your sides. To make you more comfortable, you can turn your head sideways. Raise your right leg keeping it as straight as possible. The knee must remain raised, but the back must not sag. We recommend at least 10 repetitions per leg.
5. Exercise with a towel
This is a very effective exercise to strengthen the knees. Start by lying on your back face up and with your legs straight. Place a folded towel under the right knee and flex the left leg.
The movement starts from the ankle, lift it slightly from the ground with the fingertips upwards. Hold the position for a few seconds and then rest. Repeat 10 times and then change the leg.
Finally, knee pain can be cured, but it is very important to try to prevent it. For this reason, we invite you to do warm-up and stretching exercises, use suitable shoes every day and above all to train yourself, even if in a light way.