Knee pain can often be some of the most excruciating pain you will ever feel in your body. In many cases, it can feel as if you are being stuck with a scalding hot iron right in the leg, and according to a Gallup-Healthways study, 26% of the adults in the United States suffer from some degree of significant knee pain. If you are suffering from pain in your knees, there is still hope to reduce these painful symptoms if you know which type exercises can help. There is no reason to live with that knee pain any longer when you make use of these five simple exercises to strengthen knees.
1. The Shins Roll-Out
The shin roll-out exercise actually targets the shins, but even if this area of the legs does not hurt you they can still be a contributing cause of your knee pain. Foam rolling has been growing in popularity in many gyms because of the amazing results. The foam rolls alleviate irritation effectively in the hips and lower back, and now have been utilized to help reduce discomfort in the knees by attacking the shins.
How to Complete This Exercise: Get down into the push-up position, place a roller at the base of the ankles. Turn your toes towards the middle line of your body so you can better expose the shins. Press the shins firmly down on that foam roller and then gradually inch it up towards the knee. You should be able to completely control the pressure during this exercise. To increase the intensity, really allow the weight of your body to rest on that foam. Continue rolling the foam until you hit that hot spot, then roll back and forth for a minute to relax the leg muscles and decrease the pressures on the knees. Alternate back and forth several times on each leg.
2. Ankle Band Exercise
The main function of the ankle is to act like a hinge for the leg. This hinge movement allows the knees and the hips to work together in creating your movement. Stiffer ankles lead to more rigid movement, and this can result in pain and discomfort in the knees. The band distraction exercise will floss those stubborn ankle joints and enhance the range of motion while reducing knee discomfort.
How to Complete This Exercise: Loop one of the ends of the band around something sturdy and the other around one of your ankles. Get down in a staggered stance, the banded leg should be in front of the leg without a band. Inch your way out until you start feeling some tension and then begin to drive your knee forward as far as possible without causing discomfort. Keep that banded foot firmly in place, then feel free to rotate your ankle from side to side as you are driving the knee forward and back. Repeat on each leg for one minute.