Personal training with knee pain

Your knee is one of the most frequently used joints in the body. While popping painkillers and getting plenty of rest may provide you temporary relief from knee pain, it is best to opt for physiotherapy for the knee. These sessions are primarily useful for people who suffer from knee osteoarthritis or from an injury. Knee strengthening exercises are designed to strengthen knee muscles and reduce pain. Here are a couple of exercises you should try:

training with knee pain

Hamstring Stretch

Doing stretches will keep you flexible and will improve your range of motion. This allows patients to move their joints more freely in certain directions. This reduces the risk of injuries and muscle pain. Start your stretches by warming up with a 5-minute walk first. Lie down on the ground and get ready to stretch your hamstring. Loop a bed sheet or a large piece of cloth around your right foot and use it to pull your leg straight up. Hold the position for about 20 seconds and then lower your leg. Repeat this twice and then switch.

Straight Leg Raise

This exercise helps support weak joints and builds muscle strength. Lie down on the floor and support your upper body using your elbows. Bend your left foot and knee on the floor while keeping your right leg straight up. Tighten your thigh muscles while slowly raising your right leg. Hold this position for about 3 seconds while keeping your thigh muscles tight. Slowly, lower your leg to the ground and then rise again. Perform 2 sets of 10 repetitions and switch legs.

Quad Set

Is the straight leg raise too tough to perform? Perhaps you should consider starting off with quads. You don’t have to raise your legs while performing quads. Simply tighten your thigh muscles. Start by lying down on an exercise mat with both legs on the ground. Hold your legs tense for about 5 seconds and then relax. Perform 2 sets of 10 repetitions and don’t forget to alternate legs.

Pillow Squeeze

This is a simple exercise that won’t take too much effort however you will need a pillow. Start by lying down on your back with your knees bent. Place a pillow between your knees, squeezing it in between. Hold this position for about 5 seconds. Perform two sets of 10 repetitions and then alternate.

Incorporate these simple exercises for physiotherapy for the knee.

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