Are there any exercises that would help and not harm?
2007-11-15 12:24:09 · 6 answers · asked by Telma G 2 in Health ➔ General Health Care ➔ Pain & Pain Management
I am in the same boat as you. My right knee has been hurting me for months, so I went to a doctor. They kept telling me that there was nothing wrong so I went to a sports doctor who referred me to a physical therapist.
You need to strengthen the supporting muscles that keep the patella (knee cap) in its track. This will reduce the friction of the patella rubbing against the surrounding bones. You need to strengthen your hip muscles, quads etc.
The exercises that they have me doing were as follows:
1. Side leg extensions - lay on your side with your back against the wall and raise your leg to a 45 degree angle and hold for 3 seconds. Do 10 reps for each leg and 3 sets.
2. Lay on your back with your heels on the seat of a chair with your arms flat on the floor beside you. Lift your butt off the ground and hold for 10 seconds. Do 10 reps!
3. Simple squats. Lean against a wall with a soccer ball in between your knees. Squat as low as you can without inflicting pain. Hold for 3 seconds and do 3 sets of 10 reps.
The most important thing that they pointed out is my lack of stretching. You need to stretch following the completion of the above exercises. Stretch your quads etc.!! The above exercises work out the legs and hips and will help build the support you need to improve the health of your knees.
For more information on some really good stretches, visit the website bellow as it is an amazing source of valuable information:
http://www.thestretchinghandbook.com
Best of luck!
2007-11-15 17:07:15 · answer #1 · answered by Anonymous · 0⤊ 0⤋
I am on the same line as you! My knees always hurt, but recently they've stopped. You should wear thick soled shoes to prevent shock when you walk. Also, get your fiber, it will help make your knees stronger (Benefiber is good, but expensive). And you should also walk everyday (not too much, just a few blocks or so) to get exercise for your knees helping them get a bit stronger to prevent future pain. I really hope my techniques work for you!
oh yeah, also, DON'T RUN! This will make it worse for your knees. A fast walk is ok... if u still want exercise you should do something that doesn't require too much strenuous work on your knees.
oh yeah, and i am not overweight, just if that's a factor for you or not.
2007-11-15 20:28:58 · answer #2 · answered by Noreen 3 · 0⤊ 0⤋
Knee Hurts no surgery? I assume then that you have see a Doc and they have done some tests and told you, surgery? If so you need surgery, probably have some debris in the joint that needs to be removed. If the debris is left, chances are you will end up having a joint replacement.
2007-11-16 08:43:29 · answer #3 · answered by gillianprowe 7 · 0⤊ 0⤋
yes there are many exercises. Whats important is the target muscles. Look up exercises for hamstrings, quads, hips and calfs. Even if you aren't overweight losing 10 pounds would greatly reduce the stress on your knees also.
2007-11-15 20:27:17 · answer #4 · answered by S B 3 · 0⤊ 0⤋
Do you know why they are giving you trouble? You need to go see a doctor. If they are giving you trouble you need to find out why. The doctor can figure out what is wrong and what to do about it. Most likely it will not involve surgery though. But really go see a doctor!
2007-11-15 20:27:25 · answer #5 · answered by pinkrockrozez 2 · 0⤊ 1⤋
Are you overweight? That's a major contributor to knee problems in non-athletes. Less overall body weight, the less your knees will have to support. Also, you didn't specify your age.
2007-11-15 20:29:06 · answer #6 · answered by aleksander39 2 · 0⤊ 0⤋