Are you worried that working out could cause more knee damage or pain? As long as your doctor says it’s okay, the best thing you can do is to strengthen your muscles that support the knee and keep them flexible.
Make sure to always warm up first with some simple cardio movements like walking, wall push-ups and calf raises. Pre and post working out, try a topical pain relief for increased temporary relief from muscle ache and strains.
1. Straight Leg Raises
If your knees have been a bit sore lately, try starting with some basic exercises to help strengthen the surrounding muscles. The move shown above puts little to no strain on your knee. To do this, lie on your back on a flat surface. Bend one knee and place your foot flat on the floor. Keep your other leg straight and elevate so it’s at the same height as your bent knee. Repeat 10 times for three sets.
2. Hamstring Curls
The hamstrings are the muscles located at the back of your thighs. You can strengthen these by standing, holding a chair for balance and lifting one leg at a time. To increase the intensity of this exercise add ankle weights.
3. Wall Squats
To do this, keep your feet on the floor. Stand with your back against a wall, your feet should be about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. This is a more advanced move, so if you feel any discomfort or too much pressure in your knees, change position. Repeat the exercise and try hold your sitting position for 5-10 seconds increasing each time.
4. Calf Raises
To do this you will need to either use a chair, back of a couch or stairs with a support banister. Hold onto your object of choice, slowly raise your heels as high as you can, then slower. Do three sets of 10. Once you’re confident and this move becomes easy, life one leg off the floor, applying more weight to your other raised heel.
5. Side Leg Raises
Lie on one side with your legs stacked. Bend your bottom leg for balance. Straighten the top leg and raise to 45 degrees. Hold this pose for 45 seconds, lower, relax and repeat 10 to 15 times. Switch legs and start again.
Exercise shouldn’t be painful and if it is, it will only make your conditions worse. Muscle soreness after a workout is normal although any sharp, shooting or sudden pain in the muscles or joints can result in further injury. We recommended checking with your health professional before exercising your sore areas. Try our topical analgesic, anti-inflammatory pain relief pre and post work out, ideal for muscle and joint pain. Do you also experience tight shoulders? Check out our top 6 exercises to help relieve tight shoulders.