2023-08-07 22:22:17
Knee pain is one of the most common ailments, present in people, mostly elderly or who have done different physical activities such as jogging. According to a study carried out by the Spanish Association of Orthopedists, this condition can be caused by a previous injury such as a ligament tear or cartilage tear.
In addition, pathologies such as arthritis also contribute to knee pain, however, there are some recommendations and exercises that promote relief in people who suffer from this ailment.
One of the main recommendations given by orthopedic experts when suffering from knee pain is to rest and avoid forcing the knee, however, the practice of some exercises contributes to speed up the recovery process. In addition, according to a study published by the University of Pittsburgh in the United States, exercise is a means of relieving pain, even in patients with osteoarthritis.
Cramps can cause annoying pain. | Photo: Getty Images
In the long list of the causes that produce pain, the web portal, Mayo Clinic, associates this ailment with injuries, mechanical problems, some types of arthritis, among others. Here are the most common causes of knee pain.
Cartilage wear. Anterior cruciate ligament injury. Lack of flexibility or muscle strength.
Taking into account the main causes, it has been possible to establish, thanks to hundreds of studies and scientific investigations, what are the exercises that help relieve pain. According to the Keio University School of Medicine in Tokyo, “muscle strengthening and aerobic exercises are effective in reducing pain and improving physical function in patients with mild to moderate knee osteoarthritis.”
Knee pain does not come with the passing of the years, some injuries and habits can affect this part of the body. Photo: Getty Images. | Photo: Photo: Getty Images.
Knee cartilages are firm and flexible tissues that protect the ends of the bones in the different joints. | Photo: Jan-Otto
Exercises that help reduce knee pain
1. Tabla
2. Sit in the air
The first step is to lean your back once morest a wall, separate your feet from the wall and from each other. Subsequently, it begins to make a descent as if it were “sitting” in the air. Hold this position for 10 to 15 seconds, return to the position and take breaks. The ideal is to perform this exercise five times a day, performing at least ten repetitions each time.
3. Bent knees
For this exercise, the person must lie on the floor and stretch one leg while keeping the other bent with the foot supported. Raise the leg that is stretched out and hold for ten seconds. Next, lower that leg, flex it and repeat the same process with the other one that was bending.
A girl demonstrating a static quadriceps exercise that helps strengthen the muscles in the front of the thigh that straightens the knee. (Photo by Aniruddha Chowdhury/Mint via Getty Images) | Photo: 2016 Hindustan Times
4. Leg extension
This can be done sitting or lying on the floor. A straight leg will be raised regarding 20 centimeters above the floor and this position will be maintained for ten seconds, at the end of the time, lower the leg while the knee is flexed. It is recommended to perform this exercise for 10 times with each leg.
5. Walking
Finally, one of the easiest exercises to perform is walking, considered one of the healthiest that exists, according to a study published by the Costa Rican Journal of Public Health. This activity will not be in danger of generating heart problems, nor does it generate any risk in the joints of the feet, knee or hip. Ideally, you should walk at a steady pace for 30 to 40 minutes a day.
Walking helps lose weight. | Photo: Getty Images
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