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Prevent or Reduce Knee Pain with Knee Strengthening Exercises.

Updated on April 26, 2019
mikejhca profile image

I try to stay young and prevent health problems with exercise and relaxation. It helps me feel 20 years younger than my chronological age.

Strain and Pain

Exercising can damage your body. Exercises like running, jumping rope, weighted squats and even walking can put a lot of pressure on the joints. Sometimes my knees hurt while I am riding my bicycle. When you put too much pressure on your joints it hurts. People that exercise frequently often end up with sore knees even if they are doing low impact workouts.

Carrying too much body weight is also hard on the knees. Lifting weights while exercising or even carrying groceries increases the weight. Anything that increase the impact or weight on your knee joints can be bad. That includes being overweight. Most of the extra weight is going to be above your knees. As people get older they are more likely to experience joint pain and the number of people with bad knees is increasing.

If you don't want to suffer later then you should be doing things to prevent it .

Strengthen Your Knee Muscles

One of the best ways to reduce or prevent knee pain is to strengthen the muscle that support them. Strengthen your quads, hamstrings, calves and glutes to protect your knees. Trying to strengthen your muscles can make the problem worse. The exercises should be challenging but not painful. Pick activities that you can handle and don't just do one type.

Start with exercises that are easy on your joints like walking on an elliptical trainer or a treadmill. If you don't have access to a low impact cardio exercise machine then walk outside on a soft surface. As your strength and endurance improves increase the intensity of your workouts. Gradually strengthen your muscles so they do a better job of protecting your joints.

People will start a new exercise routine and quit the next day because they did not expect to be sore. Expect some pain and discomfort. Experiencing some mild knee pain after going for your first nature walk in months does not mean it will hurt every time. It means your body is not used to long walks. When I start a new exercise routine it usually hurts a bit the first time. Before you decide not to try it again give your body a chance to adapt.

Leg muscles protect your knees.
Leg muscles protect your knees. | Source

Too Much or Not Enough

Too much running, jumping, walking, biking or weight lifting is bad. Exercising too much or being too hard on yourself is called overtraining. If I push myself too hard or exercise too frequently then I end up injuring myself. It could take weeks or months to recover. People often injure themselves because their workout routine is not good for their body. They don't stop when they should.

You might try to avoid the aches and pains by avoiding exercise. Joint pain and back pain are often caused by not exercising enough. Avoiding exercise can increase your weight. You would burn fewer calories and consume more junk food. Obesity is usually the result of not exercising enough. Strong muscles protect you from pain and injury. If you don't workout enough then your muscles are not going to be strong enough to protect your joints.

Being overweight or having weak leg muscles increases the strain on your knees.

Exercising can help you lose weight.
Exercising can help you lose weight. | Source

Good Pain

Strengthening your muscles without hurting yourself is probably impossible. You need to cause some minor damage to your muscles before they heal and become stronger. If you are exercising to improve your strength and endurance then expect your muscles to hurt some of the time. Your muscles could hurt while you are exercising or you could feel it the next day. When people that exercise regularly feel the burn they often think of it as good pain.

Lots of people like to feel the burn while exercising or after their workout. I like feeling a little pain while I am working out. It usually means that I am going to increase my strength or endurance. I don't like to be sore the next day. So I make sure I don't overdo it. Being sore the next day usually means you were too hard on your body. If you experience sharp or intense pain like you were stuck with a needle then stop immediately. It means you are injuring yourself.

Why does always having a sore body feel good to me? I feel some pain and discomfort. Then I feel great. Sore muscles usually means I accomplished something. After some rest my muscles could be stronger. If you don't workout too hard or to frequently then the pain does not last long. Exercising hurts a little but it reduces bad pain and I find it relaxing. I would rather feel the burn while exercising than feel aches and pains from sitting for too long.

Soreness is often a problem at first. Strengthening your leg muscles means you need to damage them over and over again. Muscle soreness is much better than having chronic joint pain. Good pain or discomfort is associated with growing or building muscle. Bad pain is associated with injuries and health problems. If feeling tired and sore makes you hate exercise then try to associate the discomfort with getting in better shape.

Elliptical trainers are easy on your joints.
Elliptical trainers are easy on your joints. | Source

Exercise Ideas

Low Impact Cardio
Strength Training
Upper Body
elliptical trainer
calf raises
push ups
cycling
squats
pull ups
swimming
step ups
rowing
walking on treadmill
lunges
planks
nature walks
glute bridge
yoga
rollerblading
hill climbing
cardio boxing
Rowing with resistance band.
Rowing with resistance band.

Does Exercise Wear Out Your Joints?

People that reach their Fitbit goal of 10,000 steps a day do not wear out their knees faster than people that are only getting 5,000 steps a day. Exercising can harm your body but most of the time you make a full recovery. Strength training damages your muscles and bones but it also increases your bone density and makes you stronger. You are more likely to have weak bones if you don't lift heavy weights or do high impact cardio exercises.

Most of the time exercising does not wear out your joints. It helps more than it hurts. There is a very small chance that being active will eventually wear out your knees. You are much more likely to develop knee problems if you keep choosing not to exercise. A lack of physical activity is linked with a large number of health problems. I have seen people lose the ability to walk because they were not active enough.

Why Exercise If My Knees Hurts?

Muscles surround and stabilize your joints. Sometimes I feel sore after watching TV for 4 hours. That does not mean I should move less. It means I should have been more active. If you are weak in the knees then moving less and sitting more is not going to fix the problem. Sitting for long periods of time does not usually make health problems better. It usually makes them worse.

Two of the main causes of knee pain are weak muscles and being overweight. Maintain a healthy weight, stay active and make sure you have strong muscles. Do a variety of exercises, stretch and avoid overtraining. Practice good posture and include some balance exercises. Strong muscles protect you and reduce the risk of injury. If you don't have a medical condition that prevents you from exercising then I recommend losing fat and strengthening your muscles by exercising regularly.

When health problems are a result of not exercising enough people often choose to be less active. Everybody should know a sedentary lifestyle is bad for your health. Maintaining a healthy body requires work. If your knees hurt because you are weak in the knees then you should exercise to reduce the pain. If you don't want your joints to hurt later then do things to protect them now.

Recently I started doing off the bike strength training for cyclists to strengthen the muscles around my knees. Biking up hills can hurt. The workouts that make it easier for me to bike up hills also protect my knees. I don't want to suffer from chronic joint pain and other health problems that are associated with a sedentary lifestyle. So I workout almost every day.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 Michael H

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