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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!


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I appreciated this article, I have already had my right knee totally replaced at age 49. I am working hard now to keep the original left one. I do feel that now that I have started working out and doing weight baring exercising, like walking on a treadmill and step ups. I already feel that I can move a lot easier. Report
No one has commented on this article in a while, so I thought I'd put this out there:

The only exercise that I can find listed in the strength trainer is Step-Ups, unless the other exercises (and stretches) are listed under different names. That said, it would be really helpful to have demos of these exercises and stretches, and even *more* helpful to have a simple way to add them to training en mass. Would this be possible? Report
Great article - I have had two knee surgeries, but only experience pain/stiffness when I take breaks from exercising. Good for people to know that exercising helps, doesn't hinder. Also - running is great for my knees! Report
Loved the article and have started doing some of the suggested exercises. I wish the exercises were listed in the Fitness Tracker Strength Training so I could track them. The only one I found was the Step-Ups. Report
Sooooo glad to find this article, it was very informative. I have OA in both knees, i am looking for improvment through diet and working out. with all the pain though we need to start out slowly Report
My left knee was injured several years ago and I tend to experience pain during some of my more strenuous workouts. This article has provided me with some ideas on how to continue my workouts without stressing my knee. Report
Glad to see some suggestions for improving knee-strength. After running my 1st 1/2 Marathon, the knees were the only trouble spot. I'll gladly try these out in preparation for the next big race this summer. Report
I'm glad I found this article. For some reason, in the last week my knees have been giving me pain when I walk up stairs or even get in or out of a chair. They were weak before I started having pain so I think it is just being overweight and out of shape that is the problem. I was looking for something to help strengthen them. Report
Wow. It's amazing that so many people have problems with their knees. While I agree that stronger muscles around the knee could probably be helpful, it would be equally helpful to have comments from a physical therapist. We definitely don't want to make our situation any worse than what it is. I've also learned that our knees have good and bad days - so we have to go with the flow and maximize the strong days. Report
Best thing I found for my knees, is Mangosteen juice, and super antioxident along with elations! Report
In addition to the exercises mentioned in the article, I've found that walking backwards on a treadmill (or solid surface) is especially beneficial. Ten minutes at a low speed (1 mph), done daily, did the trick for me. Report
We do most of these in our morning boot camp. My knee is less achy, stiff and I'm building those muscles mentioned in the article.
Steps are the worse thing for me but I do it correctly and maybe a bit slower but the more I move the better I feel! Report
Excellent information. Many knee problems can be attributed to or exacerbated by week quads, hammies, abductors and adductors. Report
All this is great, some I still do, but the next day I am lucky to be able to move. Cheryl Report
In general, it's a great idea. The only problem I see is that the stretches they are doing are fairly outdated and ineffective. A much better idea would be to get instruction from a therapist who is trained in Active Isolated stretching or AIS. Here's an example of one of the flaws. First, the muscle fights the stretch after 2 seconds. Hold the stretch for two seconds and release. Do ten reps. You'll get a lot farther. Next, we never stretch a mucle under a load. We stretch relaxed muscles. Otherwise, it's like the body sending a signal to the muscle to contract, and trying to lengthen it at the same time. In generaly, stretching will help. We have helped thousands of people with knee pain at our clinic & spa.
ed_stretching Report

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