Women, unlike men, are more predisposed to the apparition of knee pains. The reason is that they have a larger basin and the muscles of the thigh have the tendency to withdraw the knee in the exterior direction. As a result, the lower side of the knee becomes inflamed, growing more and more painful. The good news for such knee pains is that you can practice a series of exercises that will fortify your patella and the muscles of the thighs called the quadriceps. For those types of knee pain exercises, you will need to warm up with slow exercises, such as walking and pedaling on a medicinal bike to improve the blood stream to the muscles, preventing the possible injury or blocking of the muscles.
Knee Pain Exercises – Strengthening the Quadriceps
You will have to sit on a chair with your legs straight for these kinds of knee pain exercises, letting your feet remain on the ground. Keep the knee straight, or as straight as possible. For these kinds of knee pain exercises, you will need a good execution based on technique, not force. Keep the muscles tense for 10 seconds and relax it for three seconds afterwards. Repeat at least 10 times. You can exercise this way several times a day without additional injury.
Knee Pain Exercises – Lifting Exercises
Sit on your back. Bend the knee to 90 degrees, keeping the base of your heel on the floor. Keeping a straight knee, lift it a little to the height of the left foot. Keep the position for 3 seconds. Do the same for the other side. Repeat both of the exercises 10 times.
Stay with your knees a little flexed, with the tops oriented straight ahead. Lift a foot and keep yourself stable using the other one. Bend a little and go in the initial position slowly, only a few centimeters. Keep the knee of the foot that you are equilibrating with a little flexed. The knees must remain oriented straight ahead. Don’t let them flip on the inside. Sit tight without bending your head. Repeat 10 times and alternate with the other leg. If you feel a pain in the knee, renounce the respective session.
Knee Pain Exercises – Squats
The squats must be completed while standing on both feet. Sit with your back straight and with knees oriented straight forward on the same vertical line with your feet and shoulders. Begin to slowly go down, but don’t bend your knees more than 90 degrees. Make sure that the knees are not flexing over the line of the toes while you are doing partial flexions. Bending the knees over 90 degrees will create a huge pressure on the knees.
Other Knee Pain Exercises for Stabilizing the Knees
Sit on the floor on your right side, with the shoulders lined at the level of the hips. Use your right hand to support your head. Put your left hand on the floor in front of you for equilibrating. Lift the left knee and bring it on the floor in front of you. Lift the left foot for about 10 centimeters from the ground and keep this position for two seconds, then slowly place the foot in the original position.
Hopefully these exercises will help your alleviate your pain. Knee pain exercises not only strengthen the ligaments, tendons, and muscles around the knee. Plus it just keeps them limber. Try these exercises if you are experiencing knee pain after running.