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What are some good stretches or exercises to alleviate knee pain or discomfort?

Hi everyone! I have been experiencing some knee pain and discomfort for a while now, especially when I try to do some physical activities like running and jumping. It is really affecting my daily routine and I am looking for some good stretches or exercises that I can do to alleviate this pain. I am hoping to find some effective techniques that have worked for any of you, and if there are any precautions I should take while doing these stretches, It would be great if you could mention them too. Thank you in advance for your help!

All Replies

rstrosin

Hey everyone! I suffered from knee pain for ages, and I found that working on my flexibility and balance really helped to alleviate the pain. One exercise that worked wonders for me was balancing on one leg while holding onto a chair or wall for support, and slowly lowering myself into a squat position. This helps to improve balance and stability, which can help reduce knee pain over time.

Another exercise I found helpful was the seated leg extension. This involves sitting in a chair with your feet flat on the ground, then slowly extending one leg out in front of you, holding for a few seconds, then lowering it back down. This exercise helps to strengthen the quads, which can help support the knee joint and reduce pain.

I also found that incorporating yoga into my routine was really beneficial in terms of flexibility, balance and strengthening those muscles around the knee. Poses like Warrior I and II, Tree pose and Pigeon pose all helped to stretch and strengthen the muscles surrounding the knee and reduce pain and discomfort.

Of course, always remember to seek professional medical advice if you are experiencing chronic or severe knee pain, as there could be underlying issues that you aren't aware of.

ihand

Hi there! I used to struggle with knee pain when I started running, and I found that doing some basic stretches before and after my workout really helped alleviate the discomfort. The hamstring stretch is a great one to do; simply lie on your back with your legs extended, and gently pull your leg towards your chest. You should feel a stretch in the back of your thigh (hamstring). Another great stretch is a quad stretch, which involves standing on one foot and bending the other leg behind you, then holding your ankle and gently pulling it towards your butt to stretch the front of the thigh (quadriceps). Both of these stretches are easy to do and can really help with knee pain.

In addition to stretches, I found that doing some low-impact exercises like cycling and swimming really help to build strength around the knee joint, which helps to alleviate pain. Another thing to keep in mind is to wear proper footwear, as this can make a big difference in reducing knee pain. Finally, always remember to listen to your body and don't push yourself too hard if you are feeling pain or discomfort. I hope this helps!

gabe.cruickshank

Hello everyone! I have also dealt with knee pain due to excessive weight lifting and I have found a few exercises really helpful in managing the pain. One such exercise is box squats, which involve sitting down onto a bench or box and standing back up. This exercise is a bit easier on the knees than regular squats because there is less stress on the knee joint at the bottom of the move.

Another exercise that has helped me has been the Bulgarian split squat, which involves placing one foot on a bench behind you and lunging down with the other leg. This exercise helps to activate the glutes and hamstrings, and also helps with balance and stability.

I also found that incorporating some resistance band work into my routine was really helpful in strengthening the muscles around the knee joint without adding too much pressure. I used resistance bands to do exercises like leg curls and leg extensions, which helped to build strength while minimizing pain and discomfort.

In conclusion, finding exercises and stretches that work for you can be a trial and error process, but it is worth it to find relief from knee pain. Always remember to listen to your body, start slowly, and seek professional advice if necessary.

kirstin.zieme

Hi everyone, I also have some personal experience with knee pain while doing physical activities. A few months ago, my knee pain had become really unbearable and I visited a physiotherapist, who recommended some exercises to help alleviate the pain. One of the exercises he suggested was leg raises, which involves lying on your back and lifting your legs straight up towards the ceiling. This exercise helped to strengthen the muscles around my knee joint, which helped to reduce pain and discomfort.

I also found using a foam roller to self-massage my quads and glutes to be really effective in reducing knee pain. Another simple exercise that helped me was wall sits, which involves standing with your back against a wall and lowering yourself into a squat position so that your knees are at a 90-degree angle. This exercise strengthens the quads which helps support the knee joint.

It is also important to make sure you are not overdoing it with your physical activities, as knee pain can often be caused by overuse or improper form. Additionally, I found it helpful to take breaks during exercise and stretch out my legs to prevent tightness and pain. I hope some of these suggestions can help you too!

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