According to the Mayo Clinic, one of the most common complaints people had was knee pain, but that minor aches responded well to exercise, physical therapy or knee braces. One of the best ways to keep your knees from becoming painful is to strengthen them. It also helps with existing pain since you 'll be working the muscles that impact the area around the knee. http://www.mayoclinic.org/diseases-conditions/knee-pain/home/ovc-20190111
Exercising with Knee Pain
If you have existing pain, it might seem like the best course of action is to rest the knee. If you have had a recent injury, you should apply ice and rest before attempting any other treatments. With chronic pain due to arthritis or constant exercise, Ortho Info suggests that stretching
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For runners, a few days of knee exercises can get you back out on the road to running again. When you work the muscles surrounding the knee like the quadraceps and hamstring, you 're stabilizing and supporting the knee. Squats and lunges are the best exercises for strengthening the quads and hamstrings, but are the worst for chronic knee pain sufferers. These 3 stretches and exercises will work the muscles without hurting the …show more content…
Leg Raises with Roller
This exercise will strengthen the quad in the front of your thigh. With a small soccer ball or foam roller placed under the knee, you 're going to raise your leg slightly to lift your foot off the ground. The soccer ball should lift the knee slightly so all you 'll have to do is tighten the thigh muscles to lift the foot. This is much like the extension machines at the gym, but you won 't be adding weight to the knee, which helps with the pain. Start with 10 per leg and increase the amount as the leg becomes stronger.
All of these stretches and exercises will lengthen the muscles and ease the pain associated with the knees. Each exercise should be started slowly to see how the knee reacts. While you should feel the stretch and lengthening of the muscles, it should be a good stretch with no pain associated with it. If there 's pain with these stretches, start slower and don 't lift the leg or foot as high. Work your way to a deeper extension