Are you experiencing chronic knee pain after a sports injury? Is your life after your knee injury giving you sleepless nights? Have you tried a copper compression knee sleeve to remedy the aches, pains and expediate the healing process? If you want to strengthen your knees but don’t know how to exercise with knee pain, don’t lose hope. There are a lot of people who are experiencing the same pain as you but have found a way to permanently stop their knee pain. Let me tell you how!
Knee Pain: A Common Problem among Athletes
Let’s take a look at some stats: A study conducted with statistics taken from 1999 to 2008 found out that there were about six and a half million knee injuries reported by emergency departments in the US. That means that there is about 2.3 knee injuries every 1000, the highest of which are from the ages of 15 – 24. In sports alone, 15% of injuries involve the knee; 50% of which require a doctor visit from those suffering knee pain. This means that it can cause disability or immobility. Basketball and football are the top 2 sports that have the highest knee injury rate.
Knee Sleeve, anyone? Life after a Knee Injury
Thankfully, life doesn’t stop after a knee injury. There are different ways to work out with knee pain and relieve joint discomfort after an injury. You can try herbal medicines, knee joint supplements, medications, a compression knee sleeve, braces and a whole lot more. But one of the safest and surest ways of rehabilitating your joints is through exercise to strengthen your knees! If you have tried different medicines and natural herbs but still experience knee pain, you might want to consider exercising your knee. Just like a hinge that has become rusty, your knee can be taken care of with proper maintenance. By this, we mean proper exercise!
Knee Pain Remedy Myth: “Wouldn’t exercising my knees cause further problems? My knee is already in pain; shouldn’t I just minimize my movements to minimize my knee pain as well?”
The easiest and most natural response of people who have an injured knee is to minimize movement. Because of the pain of trying to move normally, the natural response is to minimize movement or not to move at all. In a way, lessening the movement is okay, but only until the injury has healed. You have to exercise to strengthen your knees and make them “try to remember” what they used to do before the injury. Medicines won’t do the trick! Not even herbal supplements! Only exercise can rehabilitate an injured knee. A copper compression knee sleeve can help provide stability as you exercise.
Knee Pain Remedy Fact: “Exercise is the Key to Help PERMANENTLY Stop Knee Pain”
After the injury has healed and you have been cleared by your doctor or your physical therapist to exercise, you should exercise! It will definitely help stop your knee pain. This is a proven and tested fact. Exercising the knee will improve flexibility and help strengthen the muscles that surround the joints: the quadriceps, hamstrings, abductor and the adductor. These muscles should be properly exercised to make the knees stronger and less susceptible to future injuries. Exercise will keep the joints from stiffening; it provides support; it makes movement easier and most importantly it reduces pain!
Knee Pain Recovery; How Do I Start my Exercise Routine?
- Your own pace – Building muscle strength takes time. Your knee will get stronger as you constantly exercise. Gradually increase the repetitions and difficulty as you progress.
- If there is pain, do not ignore it – Shooting or sharp pain should not be felt while exercising. Discomfort is fine but not pain.
- Do not over train – After the exercise, you should not feel serious pain. Soreness or fatigue after a day of exercise is okay but if the soreness causes you difficulty in movement, then you have overdone your exercise. Rest your muscles if this happens.
- Ask doctors and experts – Talk to your doctor or physical therapist if you are not sure about the exercise.
Here are some exercises which can relieve your knee pain:
First Rule of Thumb: When it comes to knee exercises, NEVER bend your legs to a point that your knees stick out past your toes. This will put a lot of pressure under the kneecap, which can further damage your knees. Goal of these Exercises: Flexibility and Strengthening
7 Knee Pain Exercises for Flexibility and Strengthening
Warming Up – Do some stretching for your leg muscles. You can do this by riding a stationary bike for about 5 minutes. You can also do some brisk walking. This helps you loosen the muscles that surround your knee joints.
- Straight Leg Raises – This is a beginner strengthening exercise for the quadriceps, the muscle in front of your thigh. You will feel little or no strain on the knee. To do this, lie on your back on the floor, bend one knee and place your foot flat on the floor. The other leg should be straight. Raise it as high as the opposite knee. Do 3 sets of 10-15 repetitions.
- Hamstring Curls – For this exercise, lie flat on your stomach then slowly bring your heels as to your buttocks as close as you can. Hold this position for about 2-3 seconds. Do 3 sets of 15 repetitions.
- Prone Straight Leg Raises – Lying on your stomach straighten your legs parallel to the floor. Lift one leg toward the ceiling. Hold for 3 – 5 seconds, lower, then repeat. Do 10-15 repetitions on each leg.
- Close the Chain – This is an advanced strengthening exercise. Wall squats are done by standing with your back against the wall and your feet about shoulder width apart. From this position, slowly bend your knees while keeping your back and pelvis against the wall. Hold 5 – 10 seconds. Do 10 repetitions.
- Calf Raises – This can be done on the stairs or a step bench. Holding on the banister with your heels hanging off the edge of the step, slowly raise your heels as high as you can. Lower heels. Do 3 sets of 10-15 repetitions.
- Step-Ups – Keeping your pelvis level, place one foot on the step bench and bend your knee. Slowly lower the opposite foot to the floor. Lightly touch your toe to the floor then rise back up. Do 10-15 repetitions per leg.
- Hip Abduction – Lie on your left or right side with your legs stacked. Bend the bottom leg. Straighten the top leg but do not lock the knee. Raise to 45 degrees. Hold 5 seconds. Lower and relax briefly. Repeat. Do 10 -15 repetitions per leg.
Strengthening the muscles around the knee is a proven way to relieve joint pain. Proper exercise is what helps the knee not just to get stronger but become more flexible. A knee sleeve will give support as you work along hte road to recovery. Consistently following these 7 exercises to strengthen your knees will relieve you of your joint pain in no time!
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