For those of you out there who suffer from knee pain secondary to trauma or an overuse injury, there are exercises beneficial to strengthening the surrounding muscles while limiting pain and are safely performed without incurring further damage. Here is a short list of those online exercises to incorporate into your fitness routine.
- Ball squats
- Step ups with dumbbells
- Side lunges
- Slant lunges
- Single leg exercises
- Straight leg deadlifts
- Calf raises
You can find an extensive library of exercises complete with audio and video instruction for safe performance at liveleantoday.com. For these exercises, there are a few key tips to remember.
· Reduce the bend in the knee to less than 45 degrees or whatever is pain free. Increase range of motion as needed with progression.
· Bend from the hips, not the knees. As you widen the bending angle, you will decrease the level of shearing force under the kneecap reducing stress.
· Use light weight or body weight only and progress slowly. Start with 20 repetitions and use only 50 % effort increasing as needed.
Take time off when needed and do not force progression. The exercises listed can be beneficial for improving strength, range of motion and decreasing pain, and should be used in conjunction with a total flexibility, balance and stabilization fitness routine to help you remain active and limit knee pain during activity.