How Can I Reduce My Knee Pain _ Best Way To Rehab My Knees

How Can I Reduce My Knee Pain?



What can go wrong in the knee?
The knee is two bones stacked on top of each other, separated and supported by a number of cartilage and ligaments. If more load goes through one side, it’s going to be subject to uneven wear and tear. Most of the weight should go through the inside, rather than the outside. Usually, it’s ligament damage or damage to the cartilage that is going to cause a problem. Ligament strains or meniscus tears. Degenerative change at the back of the kneecap can also cause a problem. As can lateral dislocation be a problem if you’re hypermobile. These injuries can vary in severity, but it’s going to be the muscles that are going to help you support these precariously balanced bones. Loss of muscle mass and muscle control can increase your risk of instability and future re-injury.

Rehabilitation of the knee:
Ice over the knee can be helpful for 5 minutes at a time. You can also place a small rolled up towel behind the knee and squeeze gently against it to relieve compression.
Doing squats can help improve your strength. Start off very shallow and using the door frame as a support to keep your knees from tracking inwards and you’re doing them with good form. You can progress to doing these on a chair. You can also mimic a clock face with your legs to improve proprioception, balance and strength. With one leg slightly bent, track out a clock face with the other leg.

Keep up good, regular stretching throughout as well with the glutes, hamstrings and hip flexors.

Related Articles

Get The FREE Weekly Podcast​

Every Sunday we release an Episode & associated in depth article to help you get your Back In Shape and keep it that way!

Plus FREE Welcome Bonus Worth £25

23 Page Back Pain Relief Manual
Sent directly to your inbox when you confirm your email address

Visit The Homepage