3 simple exercises that cure knee pain without surgery or medication
Knee pain is a common symptom in people of all ages. It can start suddenly, often after an injury or exercise. Knee pain can also start as a mild discomfort and then get worse little by little.
It can have different causes. Being overweight can put you at greater risk of knee problems. Excessive use of the knee can unleash problems in the knee that causes pain. If you have a history of arthritis, that could also cause knee pain.
Having said that: Did you know that every 500 grams of fat you carry equal 5 kilograms of pressure on your knee joints when you run? Your knees do not rest too much when you are walking; then, every 500 grams equals 1 kilo and a half of pressure.
With these data in mind, it is not difficult to see why knee pain is so common, especially in older people. But today, we’re going to learn how you can change that – not with a prescription or over-the-counter medication, but with some simple exercises from licensed physiotherapist Dr. Jo.
These exercises will strengthen your knees and make you more capable of dealing with the stress you are carrying. That means less pain!
Ready? Let’s move on!
Exercise 1 – step up
Take a couple of thick hardcover books and stack them. Next, take one leg and place it on the step. Your knee should remain behind the toes at all times.
Begin to place your body weight on your leg. In slow motion, pull your other leg up to the pile. You must feel your knee muscles working. Lower the leg and repeat this movement until they begin to notice the heat. Then, do two more repetitions and change sides.
Exercise 2 – Push-ups
Make a stack of books. If you have limited mobility, start with a high battery to make sure you maintain the proper shape. Looking forward, place your feet on each side of the pile. As with the previous exercise, your front knee should never cross the toes. Make sure your back is also upright.
In slow motion, release your body down so that your back knee touches the pile of books. Lift your body slowly and repeat until your knee begins to feel warm. Then, do two more repetitions and change sides.
Exercise 3 – Squats
For this exercise, you will need a coffee table, chair, or other flat surfaces the height of the back. If you need a little extra height, pick up that stack of books again.
Next, stand in the opposite direction to the flat surface. Place your feet approximately shoulder-width apart. Push your bottom part back and down until you feel it touching the surface. Then, get back up. Repeat this movement until you feel a burn on your knees. Then, make two more representatives.