Knee Adjustment for Knee Pain: A chiropractor offers 4 simple exercises to relieve knee pain
The knee is a complicated joint with a lot of weight-bearing and motion. It is vulnerable to injury and arthritis as we age. But there are a few simple methods you can use to help relieve your knee pain.
In this article, we’ll talk about the most common causes of knee pain. Then, we’ll offer some simple exercises that will help you ease some of the pain, as well as some other tips on how to prevent further injuries.
What are the Most Common Causes of Knee Pain?
The most common causes of knee pain are either injury or wear and tear. If you’ve had recent trauma to your knee, then there is a chance that there is damage to the ligament or cartilage.
The other reason why you may experience pain is because of wear and tear over time. As we age our joints become less flexible and more prone to injury. This is especially true with knees because they bear so much weight daily.
Simple Exercises to Relieve Knee Pain
When you’re trying to relieve knee pain, it’s best to keep things simple. You don’t need to do a full-blown workout or spend hours in the gym. Just by including a few simple exercises, you can relieve some of your knee pain and help prevent future injuries:
- The squat stretch: Stand with your feet shoulder-width apart and take a step back with one leg so that your toes are at the edge of the step. Lower your body into a deep squat while keeping your back straight. Then, use the other leg to pull yourself down towards the floor. Hold for about 15 seconds and repeat 3 times on each side if necessary.
- The lunge stretch: Stand up straight and put one foot about two to three feet in front of the other foot, making sure both feet are planted firmly on the ground. Lower yourself over your leading knee until you feel a stretch in your hips and lower back area. Hold for about 15 seconds and repeat 3 times on each side if necessary.
- Patellar tendon stretches: Stand with one foot on a chair and bend the other leg so the foot is flat on the ground. Straighten your arms behind you and lean back. You should feel a stretch along the front of your thigh. Hold this position for 30 seconds before switching legs. Repeat this exercise 3 times per day.
- Calf stretches: Stand with one foot on a step or curb and lower yourself down as far as you can go while keeping both feet on the ground (hike up your pants if they're sliding down). Hold this position for 10 seconds before switching legs and repeat 2 times each day
Prevention Tips for Knee Pain
Your knee won’t be able to heal if you keep injuring it. It may seem minor now, but an injury that’s ignored can have devastating consequences. To reduce the pain and prevent further injuries, you can start by taking the very basic steps like carrying out the exercises discussed above. Other than that, you should take care of the following things too:
- Make sure you have proper shoes. You want to wear shoes that are flexible enough for your foot arch. If you’re wearing shoes that are too tight, this will put more pressure on your knees when you step down.
- Be aware of how much weight you are bearing on your knee joint if you’re a gym person
- Wear compression socks with support if you're experiencing swelling in the extremities of your body. Tight compression will decrease swelling in a localized area by reducing blood flow and increasing venous return from that region.
Conclusion
While knee pain is often thought to be caused by joint-related conditions, the truth is that the cause of pain in the knees is often due to muscle imbalance. To give you a break from your constant troubles, we’ve compiled the basic exercises that you can practice at your home with ease. Don’t delay any further in pain. We’re hopeful this helped.
If you don’t have an amazing chiropractor Contact us today! Family Chiropractic Plus is dedicated to your overall health and well-being, which is why we offer regular chiropractic adjustments in order to restore your body’s natural state of optimal health, while also providing it with the support it needs to heal from any injury, big or small.
