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Many people suffer from knee pain. This type of pain makes life particularly difficult for people who have active lifestyles. If a person exercises on a regular basis and starts to have some mild pain in their knees, they may stop exercising completely because they are afraid of making the pain worse. The reality is that you can still exercise with knee pain. However, there are some dos and don'ts that you must follow if you want to try this. The most important thing is that your exercises focus on making your knee stronger and more flexible. Things you should do 1. Stretch often Stretching is critical to relieve pain, loosen tight muscles and maintain flexibility. 2. Stay active Some cardio activities, training programs and stretches may be less painful and more helpful than others, if you have some concerns about your knees. 3. Calf Get up on a chair and stand up straight. Allow one heel to hang down until your calf stretches. Do the same for your other foot. 4. Hamstrings While lying on your back, use a towel that you have placed under the arch of your foot to raise your leg until it is slightly bent at the knee. Keep raising it until you feel your hamstring stretch. Do the same with your other leg. 5. Strength train Stress on your knee can be relieved if you have muscles that are strong. As you begin your strength training, start out with straight leg extensions and squats. This will open up the joint and allow your quads to stay strong. 6. Glutes While lying on your back, pull both of your knees up until you can feel your glutes stretching. 7. Quads While standing up, grab the ankle of one of your legs and pull it up until it reaches your buttocks. If the pain in your knee is too strong, grab something for balance, then move your foot back and set it on a chair behind you. You should feel the stretch. 8. Straight leg extension Lie on your back with one leg bent and the other straight. Lift you straight leg a few inches and try to hold it as long as you can. This will strengthen your quad. Things you should not do 1. Overdo it Do not keep exercising until you are in pain. Know the limitations of your body. When your knees are telling you they have had enough, you should listen. 2. Bounce when you stretch Bouncing while stretching can overstretch your tendons and ligaments. It can also cause muscles to tighten, the opposite of what you want. 3. Try to push through an injury It is fine to exercise with mild knee pain. However, if had a fall or some other major injury, you need to stop exercising and allow it to heal. 4. Rush into a new workout If you are going to start trying new activities, do it gradually. If the pain in your knee has increased the next day, there is a good chance you did too much. 5. Skip stretching Stretching is important for people with healthy knees, but it especially important for people with pain in their knees to keep their knees loose and flexible. 6. Skip rest days You need rest to allow your knees to recover. Too many consecutive days of exercise could have an adverse effect on your knees, so take it easy. 7. Wear shoes that are worn out Footwear that is imbalanced can affect your balance and gait. This can result in knee and hip pain. The employees at an athletic shoe store can assess your gait. You can then purchase shoes that are ideal for you to exercise in. It should never be necessary for you to break in new shoes. If they hurt the first time you exercise in them, you need to try different shoes.
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knee injury, knee pain, knee pain treatment, knee joint pain,
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