Although avoiding exercise when knee pain arises may be tempting, this isn't always the best approach. Certain forms of exercise can help relieve chronic knee pain by providing additional support to the knee and avoid potential pain or injury. This is a guide on how to strengthen your knee joints and when to call our GP home doctor for strengthening weak joints in Fuengirola.
Benefits of knee strengthening exercises
Our GP home doctor for strengthening weak joints in Fuengirola claims that exercise could be the most efficient way to treat osteoarthritis without surgery. Solid, flexible muscles may keep knees safe and avoid injury.
Knee-enhancing exercises do not directly impact the knee joint but reinforce the underlying muscles. Strong leg muscles can help the knees get support. This support will relieve the pressure and stress on these joints, which can reduce discomfort and help a person become more involved.
1. Leg lifts
Keep the left leg straight and slightly bend the right leg towards the knee, bringing the foot closer to the body.
Lift the left leg slowly, without bending the knee. Keep the toes pointed towards the ceiling and stop when the leg is 12 inches off the ground. It should be no higher than the bent knee on the right leg.
Hold the left leg up for 5 seconds.
Lower the leg slowly back down to the floor. Don't put it down too fast, or lose it.
What not to do
Do not allow the back arch when exercising.
Do not jump or bounce your leg, or lift it above the knee on the bent leg.People with osteoporosis or a fracture of the back compression should not undertake this exercise.
2. Standing hamstring curls
Bend one knee gradually behind the leg, and raise the foot off the floor while holding the thighs aligned. Continue raising the heel smoothly, until the knee bend approaches an angle of 90 degrees. Hold the straight leg slightly bent so it does not lock.
What not to do
Do not point the toes or flex the foot on the lifted leg and allow the foot to remain in a neutral, flat position.
4. Step exercises
Use an big, stable stool or workout platform no more than 6 inches tall. Step with the right foot up onto the stool and let the left foot follow behind. The left foot is not meant to be on the stool but will hang behind it.
What not to do
Do not lock your knees when doing this exercise. The knees should stay slightly bent.
Do not any any part of the footstep to hang off the stool or platform. Those who have balance problems should not do this exercise.
5. Chair dips
Use two stable, high-backed chairs, placing one on either side of the body with the chair backs beside the arms. Place one hand to balance on the back of each chair.
Bend both legs at the knee, making sure that you don't allow the knees to stretch past the toes. Extend the right leg in a slow kicking motion, in front of the body. Focus on the left foot keeping weight balanced.
What not to do
Must not lift the leg up from the floor more than 45 degrees.
When lifting your leg don't lean backwards. Keep straight back and upper body.
When to call our GP home doctor for strengthening weak joints in Fuengirola
If you find that your chronic knee pain has changed, or you have experienced an acute injury that is followed by 48 hours of pain, swelling, and discomfort, you need a doctor's examination. Only serious cases and accidents would need major surgery such as knee replacement surgery, so you should be content with the fact that there are many medications that can help with your knee pain.
If you have questions about your knee problem type or the knee surgery option, please contact our GP home doctor for strengthening weak joints in Fuengirola. We can arrange an appointment with a doctor to help you find relief from your symptoms and determine your medical options.