Simple Exercises For Knee Pain

Over 70 million people in the United States are diagnosed with knee pain, with 8.5 million of them coming from severe knee injuries. To relieve knee pain with exercise instead of surgery and strong prescribed medication is quickly becoming a treatment of choice for many. Naturally working with knee joint exercises, skin stimulation, and relaxation methods have been shown to strengthen tissue and ligaments around the injured knee - the largest and most common synovial joint in the body.

In order to increase the strength and endurance of the injured knee, applying knee joint exercises can help reduce muscle tension and pain in the knee area. Overall, properly applied knee joint exercises will reduce the body's anxiety and pain levels over time. Pain is the body's way of saying something is wrong and a certain area is not working as it should. By practicing specific knee exercises for pain and learning to relax, the knee injury will be able to heal on its own without invasive surgery. Gently stretching muscles in the knee area is important to help the area become stronger and more flexible. Muscles and tissues that help work the knee joint cannot become injured if they are strong and able to move properly with good flexibility. Knee joint exercises are also a good preventive before a knee injury occurs.

Exercises to rehabilitate knee pain

Exercises to rehabilitate knee pain may take as long as two weeks to show signs of healing. This can be best demonstrated with better sleep patterns at night, with less tossing and turning because of nagging knee joint pain that keeps one awake. Try several exercises for the injured knee joint, using those that work best with the least amount of stress on the body. Simple exercises for knee pain should be comfortable to do as long as they are done in a relaxing manner and they are not "forced." After time the knee joint exercise will result in less pain and body anxiety, with a stronger and healthier knee joint as the outcome.

When doing simple exercises for knee pain or to prevent joint pain, they should be done every second day to allow for healing time in between and to avoid overusing the injured knee. At the most, do knee exercises for pain approximately three times per week, beginning with five repetitions of a knee exercise. If the pain is too much, do less. If it is bearable, build up over the weeks. Learn to read the body signals regarding its pain levels.

Sticking to a good exercise schedule

When certain knee exercises are found to work well, stick to them by developing an easy routine that can fit into the daily schedule. Practice the exercise twice throughout the day and five to ten minutes in duration. Avoid a feeling of tightness or tenseness in the body, or the exercise cannot do its job. Relaxed muscles in the leg or knee area can be done by making sure adequate stretching is done prior to the exercises. Also important are proper cooling down or warming up exercises, while avoiding any heavy physical activity until the knee joint is healed.

If strengthening and stretching knee exercises causes resulting pain afterwards to the ligaments and tissues surround the knee, using an ice pack/heat pack combination is just one of the many natural options that can help. In between simple knee joint exercises for pain, resting and elevating the injured knee is suggested as another treatment suggestion.