Choosing the best exercises forknee paincan be tricky.
For example, you might have heard that squats can benefit those with bad knees.
But this functional movement may also worsen your symptoms.
Harell explains that squatting “can be painful for sore knees” if performed incorrectly.
Other factors, such as being out of shape or overweight, can pose further challenges.
To stay safe, start with basic knee exercises and then gradually increase workout duration and frequency.
Focus on strengthening the muscles around your knees, such as the quads and hamstrings.
You also want to target the hips, which play a key role in everyday movements.
Most importantly, stick to your workout routine.
A sedentary lifestyle can affect joint and muscle function, leading to further complications.
Dr. Elson recommends a combination of stretching and strengthening exercises that require no equipment.
As you progress, you may incorporateresistance bandsand other accessories into your workouts to make them more difficult.
These simple movements engage your quads, hamstrings, glutes, adductors, abductors, and core muscles.
The side-leg raise requires lying on your side with your legs extended.
As you get stronger, wrap an elastic band around your upper tights for increased resistance.
The single-leg lift involves a similar movement pattern, but you’ll lie on your back.
Tight quads or hamstrings can affect knee function, causing pain and limited mobility.
Aim for 30 to 90 seconds of foam rolling per muscle group to reap the benefits.
Just check that you avoid the area behind your knees.
Instead, focus on the muscles above and below the knee joint.
