Relieve Knee Pain With Exercise

Most knee injuries occur because of damage to the knee from stretching, twisting or stressing it from a particular direction. How to relieve knee pain with exercise depends on the severity of the knee injury and where it is located. The type of treatments typically involved with knee injuries consist of compression wraps, rest, ice, elevation, anti-inflammatory medications, physical therapy, and exercise. Surgery is only suggested as a last resort after the swelling and inflammation is down.

Strengthening muscles around the injured knee helps it regain stability and flexibility, with the focus of the exercises depending on where the injury is located. Exercise training could be in applied to several areas - the hamstrings (back of the thigh); calf; hip; ankle; or quadriceps (muscles in back of the thigh). Exercises to relieve knee pain can be done at home, at physical therapy offices, athletic clubs, fitness centers, clinics or hospitals.

Rehabilitation stages

The purpose of the early stages of knee rehabilitation is to achieve a full range-of-motion of the knee joint. But the knee is not the only part of the body affected, as rehabilitation involves a progressive state of exercises ranging from the knee to the hip, to ankle strengthening. This involves adequate exercises that will improve the person's balance and stability along with improving knee pain. Strengthening the knee area from a work-related or sport-related injury, affected by the individual's personal activities, needs to be done in order to prevent further injury to the same area.

Generally, relieving knee pain with exercise takes about two to four weeks before returning to normal activities. However, it may take longer to maintain maximum knee stability with further exercises or physical therapy. Obviously, all knee injuries can never be treated the same way. Some may be successful with exercises, depending on several factors:

• What type of injury has happened to the knee
• What is the amount of damage to the knee
• What will be the lifestyle after the knee is fixed - sports or daily activities?
• Is the patient willing to change or modify his lifestyle if needed because of the knee injury?
• A strong motivation is needed through the knee rehabilitation in order for the knee to be strengthened.

Taking a break from high knee activity when doing knee exercises

Relieving physical activity when living with knee pain will help the knee get better with less pain. Things like running and playing sports should be avoided as they will place more emphasis on the injured knee and legs. Exercises with knee pain should be combined with low-impact activities - swimming, nonimpact elliptical training, use of proper shoes, or arch support inserts.

Knee joint exercise may require icing the knees for up to 20 minutes after the exercise period. Used to decrease knee pain, ice is also used to speed healing of the muscles and tissues in the area. Elastic wraps can be used to hold the ice. Footwear is also important for someone with a knee injury. Running shoes or walking shoes are made different than normal everyday shoes. Some individuals use arch support placed in the shoe, while others may need to use temporary braces or supports until the knee is healed.

Exercises to relieve knee pain should be done for a couple of minutes at a time. It is also good to do them twice a day. Exercises come from a doctor or physical therapist, with directions regarding their usage and how long. Most will involve quad exercises, as they make the person's front thigh muscles much stronger. This is important as it controls the front of the kneecap and its movements.