Searching for knee exercises? Omaha Knee Doctor, Darren Keiser MD, can help you recover from knee pain or knee injury. Having strong, flexible muscles is the best way to keep knees healthy and prevent further knee injury. Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles in the front of your thigh (quadriceps) and back of your thigh (hamstrings) help your knee joint absorb shock.
The less strain on your knee, the better the chances are for pain relief and preventing further injury. Stretching the muscles that you strengthen is an important part of preventing knee injury. Strengthening exercises build muscle to help support your knee, but can also tighten the muscles. Tight muscles are more prone to injury. Gentle stretching after strengthening exercise reduces muscle soreness and will keep your muscles long and flexible.
How to Exercise Knee (Omaha,Ne)
Your omaha knee doctor or physical therapist will tell you which exercises are right for you.
Start slowly. Building muscle strength takes time. As you get stronger, gradually increase the number of exercise repetitions or add weight to an exercise.
Do not ignore pain. You should not feel serious pain during an exercise. You might feel discomfort because you are challenging your muscles, but not pain. If an exercise hurts, stop the exercise.
Do not overdo it. You should not feel serious pain after exercise. It is typical to feel stiff or a bit sore the day after you exercise. If you feel so sore that it is difficult to move, then you have overdone your exercise. Rest is the best thing for your sore muscles.
Ask questions. Talk to your doctor or therapist if you have any pain or are unsure of how many exercises to do, or how often to do them.
Omaha Knee Exercises
You should feel this exercise mostly in the front of your thigh.
Lie on your back with one leg bent and the other straight. Tighten the thigh muscles in your straight leg and slowly lift it until it is about a foot off the floor. Hold it for 3 to 5 seconds. Slowly lower your leg to the floor. Repeat and switch sides.
Do: Keep your upper body relaxed and tighten your stomach muscles to keep your low back flat against the floor.
Do not: Arch your back. Do not lift your leg too high with a jerking motion.