How to Modify Your Workout Routine When You Have Knee Pain?

Workout has become a daily routine these days. If you have knee pin, you need to modify your daily workout schedule. Don’t let knee pain be a major roadblock to staying active and healthy. To out it in simple words, it is important to have proper understanding of how to modify your workout routine when you have knee pain.

In this blog, Dr. Sameep Sohoni, a well-experienced knee replacement doctor in Thane, Mumbai, explains how to modify your workout routine when you have knee pain.

Physiotherapy exercise can strengthen the muscles around the knee and improve flexibility and balance. If you are suffering from knee pain, a professional physical therapist may suggest exercises to get some relief.

Physiotherapy Exercise for Knee Pain

• Quad sets and straight leg raise
• Short arc quads
• Hip exercises
• Lower extremity stretches
• Balance exercises

It is important to get your workout routine modified if you have knee pain. Excessive stress on knees in case you have pain can worsen the situation.

How to Modify Your Workout Routine When You Have Knee Pain?

Knee pain is nothing uncommon these days. Most people these days worldwide are living with knee osteoarthritis. People do follow workout routine for knee-strengthening and overall health nowadays But, if you have knee pain you should always speak to your healthcare provider. Your therapist will suggest you exercises with knee-friendly movement modifications. Knee pain shouldn’t discourage you from staying active. By modifying your workouts with adjusting strength training routines, low-impact exercises, and listening to your body, you can continue to follow a healthy lifestyle while managing knee uneasiness.

It is recommended to avoid certain exercises if you have serious knee pain. Let’s explain.

Knee Pain Exercises to Avoid

Below are the exercises to sidestep if you have knee pain:

• High-impact exercises that jar the joints, like burpees, running, kickboxing, jumping, and jumping jacks.
• Deep squats and lunges that put a lot of pressure on the knees and necessitate a significant range of motion.
• Leg press machine and leg extensions that can surge the pressure on the knees and lead to injury.
• Running downhill that can stress the knees and deteriorate pain

Dr. Sameep Sohoni, the most dependable and affordable knee replacement surgeon in Thane, Mumbai suggests some of the best knee strengthening exercises.

Knee Strengthening Exercises at Home

Sharing a list of best knees strengthening exercises you can do at home;

• Banded Squat
• Glute Bridge
• Hip Flexor Training
• Hip Flexor Stretch
• Clamshell
• Adductor Bridge
• Prone Leg Raises
• Ankle Dorsiflexion Strength

Experiencing sore knees? There are several gentle stretches and strengthening exercises that can help relieve discomfort. They can improve your knee joint’s flexibility.

How to Fix Sore Knees From Exercise

Remember to consult a physical therapist or healthcare professional to fix sore knees from exercise.

• Rest the knee
• Take over-the-counter anti-inflammatory medications
• Use an ice pack
• Warm up suitably before exercising
• Consider low-impact exercises
• Consult a physical therapist if the pain continues

To keep yourself active and safe despite knee pain, it is important you follow a specific set of exercises.

Should You Exercise with Knee Pain

Exercising with knee pain can be a bit awkward, but it’s important to maintain mobility and strengthen the muscles around your knee joint. There are some low-impact exercises that may help relieve knee pain and improve suppleness. Don’t perform excessive exercises if you have knee pain. Exercise with knee pain can be done only after consulting an Orthopedic Doctor in Thane.

Dr. Sameep Sohoni, explains how to stretch knee tendons and muscles.

How to Stretch Knee Tendons?

Follow movements that help release tight areas, like iliotibial band stretch, hamstring stretch, quadriceps stretch, and calf stretch.

Strengthen the two main muscles in your knee, your hamstring and quadriceps, to lessen stiffness around your patella tendon.

Stretch both legs and hold each stretch for at least 15 seconds.

Wrapping up

Physical therapy is a great tool to help you improve your range of motion and reduce pain. A knee replacement doctor in Thane, Mumbai, will examine and explain how to modify your workout routine when you have knee pain.

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