{"id":1475,"date":"2020-01-13T09:18:06","date_gmt":"2020-01-13T09:18:06","guid":{"rendered":"https:\/\/painpuzzle.co.uk\/?p=1475"},"modified":"2020-01-13T09:18:06","modified_gmt":"2020-01-13T09:18:06","slug":"have-you-got-trouble-with-your-knees","status":"publish","type":"post","link":"https:\/\/painpuzzle.co.uk\/2020\/01\/have-you-got-trouble-with-your-knees\/","title":{"rendered":"Have you got trouble with your knees?\u00a0"},"content":{"rendered":"
Knee pain affects people of all ages for various reasons. Sometimes it is sports related, or simply persistently <\/span>achey<\/span> knees or aging knees \u2013 there are lots of reasons why knees may be bothersome.\u00a0<\/span>\u00a0<\/span><\/p>\n Knee pain can really affect your quality of life, making stairs difficult, reducing walking endurance and generally make life much more of an effort.<\/span> Non-painful clicking or crunchy knees is usually nothing to worry about. Knees that lock or give-way can be an indication of what is happening to the ligaments or cartilage in the knee.<\/span>\u00a0<\/span><\/p>\n One of the most important things for improving knee pain and keeping your knees healthy is exercise. Making sure you keep the whole of your legs strong will help with leg strength.<\/span>\u00a0<\/span><\/p>\n A common myth is that running is bad for your knees. In fact, recent research has shown that running can even be beneficial for keeping your knees healthy. You don\u2019t have to stop running if you have knee pain.<\/span>\u00a0<\/span><\/p>\n Sit on a chair and fold your arms. How many times can you stand up to straight and sit down again in 30 seconds? This provides a general measure of your lower limb strength.\u00a0<\/span>\u00a0<\/span><\/p>\n Try these e<\/span>xercises to improve your leg strength:<\/span>\u00a0<\/span><\/p>\n Squats<\/span>\u00a0<\/span><\/p>\n Lunges<\/span>\u00a0<\/span><\/p>\n Dead lift<\/span>\u00a0<\/span><\/p>\n Single leg squat<\/span>\u00a0<\/span><\/p>\n Toe raise<\/span>\u00a0<\/span><\/p>\n Single-leg <\/span>toe<\/span> raise<\/span>\u00a0<\/span><\/p>\n The ultimate progression is to add in some jumping and quick change of direction exercises.<\/span>\u00a0<\/span><\/p>\n There is simply nothing better than a regular exercise routine for improving your muscle and joint health. It must be regular to see the benefits though.<\/span>\u00a0<\/span><\/p>\n A good way to start with these exercises is to exercise to your tolerance or up to 20, whichever comes soonest. If you find it too easy, use weights \u2013 <\/span>dumbells<\/span> if you have them or books in a rucksack. The more weight you add the fewer repetitions of each exercise you will do.<\/span>\u00a0<\/span><\/p>\n Try these exercises for 4-6 weeks and then try the sit to stand test again and you will probably find you have improved and hopefully your knees will feel a lot stronger too.<\/span>\u00a0<\/span><\/p>\nWhat can you do?<\/h3>\n
A little test:<\/span>\u00a0<\/span><\/h3>\n
A knee exercise programme<\/h3>\n