In order to be healthy and stay fit, it is absolutely essential to get some exercise. But what if you have chronic knee pain? Here are the best exercises you can do that will go easy on your sensitive knees.
Bad Knees and Exercise – Here’s the Top 5 Exercises
- Partial Squats. Stand 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Be sure to keep your abs tight, and have your knees stay behind your toes.
- Step-ups. This can be done with either an aerobic step bench or a staircase. Just step up onto the step with your right foot, tap your left foot on the top of the step, and then lower. While you step up, your knee should be right over your ankle. Repeat with your left foot.
- Side-lying Leg Lifts. Strap on some ankle weights above your knee, lie on your left side, legs straight and together, with your left arm holding up your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then lower your leg slowly. Repeat with your left leg.
- Calf Raises. Find something that will help you balance – a chair or a wall. Then, stand with your feet hip width apart and your toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold for a few seconds, then slowly lower yourself.
- Straight-Leg Raises. Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up a foot off the floor. Hold for a few seconds, and then slowly lower your leg. Repeat with your right leg.
Getting Professional Treatment
It is always our express intent to recommend that you take no chances with foot pain, ankle or knee pain, or injuries. Professional treatment to relieve the pain is available from doctors such as Delray Beach’s Dr. Ian Goldbaum of Delray Beach Podiatry, who has provided us with this blog. If the pain continues, a podiatrist with Dr. Goldbaum’s experience should be consulted. You must get proper treatment to prevent permanent damage. Also consider having a walk analysis done.
Our Staff writers are freelance writers with higher education related to, or experience researching and writing for, medical blogs; with education or experience equal to under graduate and graduate degrees in the fields of medicine.
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