Knee Condition: Other common running knee problems
Discomfort:
Are you experiencing knee pain or discomfort, particularly when moving or after prolonged periods of sitting? Whether caused by injuries, inflammation, or overuse, knee pain can limit your ability to participate in activities you enjoy. This blog offers strategies to soothe painful knees and reduce discomfort, allowing you to spend more time engaging in the things you love.
Consult:
It is important to note that if your knee pain is severe, it is advisable to cosult a doctor or physical therapist for a proper diagnosis and guidance on how to proceed.
Prioritize stretching before exercising Stretching is commonly recommended to prevent knee pain and aid in recovery from injuries. It is particularly beneficial when easing into exercise, especially if you have been inactive or are new to a workout routine.
⦁ Stretch:
Stretching improves flexibility and range of motion, reducing the risk of injury during physical activities like running or climbing stairs. Additionally, it enhances exercise performance by promoting better blood flow and increased energy throughout the body.
⦁ Strength:
Strengthen the muscles around your knees through resistance training You can strengthen the muscles surrounding your knees by performing exercises that target them. Squats, lunges, and one-legged standing exercises help develop the quadriceps, glutes, hamstrings, and calves.
These exercises should be performed at least three times per week, with three sets of 10 to 15 repetitions for each exercise. Start without weights and gradually progress to heavier weights when ready. For example:
• Lunges (perform 10 to 15 repetitions)
• Squats (perform 10 to 15 repetitions)
