Knee Pain Exercises

Please read the full article knee exercises, the exercises before the bottom of this page. Suitable if you experience knee pain, see your doctor or physical therapist what exercises are.

Exercise can prevent injuries

Strengthening the muscles of the knee brace with knee exercises is very important in protecting the knee from injury and pain in the knee.
Muscle weakness or fatigue does not sufficiently support the knee joint or joints, the knees before it and the overhead of the knee can damage the structures of the knee causing reached places. Strengthening exercises can tense muscles, then strength exercises followed by stretching.
The stretching of the muscles that support the knee with the knee exercises also important in the prevention of injuries. Flexible muscles are not as easily hurt the muscles tense. Tighten the muscles at the knee to the alignment of the knee.

At the stretching of the knee, taking care to go slow and not too much. You do not want to break a muscle.
It is necessary to increase the duration of the knee exercises gradually to avoid overuse injuries and pain in the knee. When muscles, tendons or ligaments are stressed slightly beyond their limits, microscopic tears occur. Strengthening exercises of the knee three or four times a week is enough. The extension of the knee may do more often.
The goal is to injury and pain in the knee to prevent the cause.
Do not ignore pain. It is difficult to know when to stop when you exercise the knee.
When you have overdone your knee exercises.

The rest is important for muscle / tendon. Knee pain is completely full exercise before resuming his knee but the program easier to muscle exercise can help decrease muscle soreness gone.
If you are currently experiencing knee pain or knee disease, injury and / or have a very limited range of motion, or just not safe, knee exercises are for you to a physiotherapist (physical therapist) see secure. A doctor or physiotherapist can assess your condition and give a personalized training plan.

The major muscle groups that affect the stability of the knee

Several groups of muscular support the knee. The two main groups of muscles that control movement and knee stability are the quadriceps and hamstrings.

The quadriceps is a powerful four parts that lead along the front of the thigh and attach to the front of the tibia, just below the knee. The quadriceps controls the straightening of the knees and movement of the kneecap. Other muscles that affect the stability of the knee
other muscles that affect the stability of the knee, to a lesser extent, the quadriceps and hamstrings are the muscles of the calf, the kidnappers in the fashion of the thigh and hip adductors located inside thigh. The body works as a unit (remember - the hip bone is connected to the knee bone) and not even the muscles around the knee may contribute to the stability of the knee.

The iliotibial band (the connective tissue of the thigh, extending from the waist below the knee) also affects the stability of the knee. * It is important to do strengthening exercises for the muscles that support the knee. For example, if you concentrate on strengthening exercises for the quadriceps, so that the exercises and the strengthening of the hamstring muscle imbalance can be created.

Imbalances in the muscles that support the knee

Physiotherapist (physiotherapist) can help determine if you have a muscle imbalance in the muscles that support the knee and have a personal exercise program.
If the inner division if weak, the stronger outer division tends to pull the kneecap toward the outer side of the leg. In some cases, the quadriceps is significantly stronger than the hamstrings.
Knee Exercise Samples
If you have knee pain, consult a doctor or physiotherapist before using the exercises in the knee.
Five minutes of gentle aerobic exercise such as walking or ergometer to warm up the muscles helps prevent injury.
Stretching and strengthening exercises first?
The muscles tend to strengthening exercises for the strengthening of stretching after exercise can be cheaper than stretching first to be adapted. Some people prefer to stretch it before and after strengthening exercises. If you have knee problems or pain, consult a physiotherapist for a tailored training program to your needs.

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