What Exercises Help with Chronic Knee Pain?
Exercises that strengthen the muscles surrounding the knee, particularly the quadriceps, hamstrings, and calves, are crucial for managing chronic knee pain. These exercises help improve stability and reduce the load on the knee joint. Low-impact aerobic exercises such as walking, cycling, or swimming are highly recommended because they promote cardiovascular health and increase blood flow to the knee without putting undue stress on the joint. Walking on flat surfaces or using a stationary bike can improve overall mobility while keeping pressure on the knee minimal.
In addition to low-impact cardio, targeted strength training is key. Leg raises, hamstring curls, and seated knee extensions are excellent options to build muscle without exacerbating pain. Wall squats, where the back is pressed against a wall while bending the knees slightly, can also help strengthen the quadriceps and stabilize the knee. It’s important to start these exercises slowly and increase intensity gradually to avoid aggravating the knee. Consulting a physical therapist can be helpful in tailoring an exercise program that suits the individual’s specific needs and condition.
