11 Knee Rehab Exercises for Fixing Knee Pain

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Knee Rehab Exercises for Fixing Knee Pain
Did you know that you can help to prevent knee
joint pain and swelling symptoms like arthritis
with just doing knee exercises and knee
workouts regularly? Well that's why doctors and
physiotherapists highly recommend that their
patients keep up a regular regime of exercises
that are tailored to work certain parts of your
body. So to help you with keeping your knee
joints strong and healthy as can be and to keep
arthritis and other issues at bay, here's some
great knee rehab exercises for fixing and
strengthening your knees! Because doing a regular
workout of your knees in different ways can not
only help your knees but your whole body too to
help to stay fit and healthy and stave off
unhealthy diseases with these knee rehab
exercises. Just Walking One of the most easiest
and most effective knee exercises you can do is
just go out and about walking about. You don't
need to do much to walk as in not much effort is
needed as you just put one leg in front of
another! Water Sports You can do knee exercises
in water, in a swimming pool like water aerobics
and playing games in the water. Since the water
supports the weight of your body it makes it
easier to move around and use up all your
muscles as you do without hardly any pain. Just
Swimming Any activity like swimming alone can be
a great workout for your knees. Since again
you're not putting all your weight on your knees
so you get a really good cardiovascular knee
exercising work out. Riding a Bike When you're
riding a bike you're also not putting all your
weight on your knees while giving them a good
workout too. It can be painful at first but only
at first as you warm up and cycling is a great
way to relax your knees and loosen up stiff
joints.
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Healthy joints are vital to the quality of your
life. Build a life free of pain and aches. Start
protecting your joints now. The knee muscles
include the hamstrings, quadriceps, and a few
other muscles. These muscle help you extend,
flex, and rotate your knee. In this article, you
will learn exercise to build up knee
muscles. There are some exercise to perform
exercise to build up your knee muscle. First, I
called it wall sits. This exercise is a good
method to do a squatting exercise. Your muscles
at the back, front and side of the hips and
thigh are strengthened while you perform the wall
sit. Stand with your back against a wall and
place your feet about 24 inches away from the
wall, spaced hip-width apart. Point your toes
straight ahead and space your weight on both
feet. Keeping your entire back against the wall,
slide down slowly until your knees are bent to
about 45 degrees, and hold this position for 10
to 30 seconds. Push equally into both feet to
slide back up to the start position. Repeat this
5 to 10 times. The second exercise to build up
knee muscles is Lying Leg Lift. It Strengthens
hip flexors and quadriceps. Enhances the walking
move by working muscles in opposition that may be
under used, like the smaller quadriceps muscles
of the thigh. Lie on your back with right leg
straight and extended and left knee is bent,
with left foot flat on floor. Contract the right
thigh muscles to straighten (but not lock) the
knee. Slowly raise your right leg until knees
are parallel. Then lower your leg. Repeat 8-12
times, working up to 2 sets on each side. To
advance Begin holding to a 3-5 count in the up
position. The third exercise to build up knee
muscles is Straight Leg Raises. Strengthens the
quadriceps muscles to help support your knee
joint. To perform it, you must use 1 lb. ankle
weights. Sit in a chair with one leg extended,
resting your foot on a second chair or bench and
your leg should be straight. Lift that foot
several inches while keeping your leg straight.
Hold it for 10 seconds then return to resting
position for 10 seconds. Work up to 3 minutes of
lifting for each leg. Advance by adding ankle
weights in ½ lb. increments. Keep in mind that
building up your knee joints will increase
stability and mobility. Best of all it is
possible to enjoy joint and muscle pain relief.
Enjoy the benefits of your easy knee
workouts. When you are going to get a knee
support, think about the knee pain and diagnosis
that you have. If you have nominal knee pain,
you may just want to try to rest your knee or get
an elastic (drytex) style knee support. These
are often times considered to be "knee sleeves".
Once your pain increases you will need to think
about getting a more deluxe knee support. There
are many that address meniscus injuries, ACL
tears, MCL tears by helping to limit side to
side and hyperextension movements of the knee. A
good retailer will go into more detail on their
website about each knee brace that can help you.
It is an old thought that a knee brace must be
oversized and heavy to provide you with the
support that you need. This is not true,
especially with the innovations seen today.
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A low profile knee support can offer great
support and help reduce your knee pain problems
before, during and after your workouts. In the
end, it is in your hands. You can choose to
forego a knee support or choose to use one. If
you have knee pain as a result of working out,
then you should consider the positives of a knee
brace. To find out more about looking after your
knees, for 11 Knee rehab exercises for fixing
knee pain, strengthening after knee injury.
Check out this Knee workout - Part 1.