This archive report was first published on 11 July 2021.
Published on July 11, 2021, knee pain is often the result of a muscular imbalance in the surrounding areas. This can be due to our body structure or lifestyle choices, such as weak glutes from prolonged sitting.
Left untreated, knee pain can become chronic. To prevent this, it's essential to strengthen the surrounding muscles and increase ankle and hip flexibility.
While traditional exercises like squats, lunges, and deadlifts can help build leg strength, they may not be effective in addressing knee pain. This is because they focus on dominant muscles, such as the quads and hamstrings.
Instead, it's crucial to focus on strengthening dormant muscles. This can be achieved through exercises that target the gluteus medius, a key muscle for balance while walking or hiking.
One effective exercise is the side-lying leg lift. To perform this exercise, lie on your side with your legs stacked straight and your head resting on your arm. Keeping your upper foot flexed, raise your leg towards the ceiling, rotating your hip internally to maintain a raised heel throughout the movement.
Repeat for 25 reps on each side, for four sets. For added resistance, use ankle weights. This exercise helps stabilize the knee and prevent it from buckling inward when walking downhill.
Another exercise is the side-lying leg lift with rotation. Lie on your side with your upper body raised onto your elbow and your head supported in your palm. Bring your upper leg in front of your body, keeping your foot flat on the ground. Then, raise your lower leg towards the ceiling, keeping your foot flexed.
Repeat for 20 reps on each leg, for four sets. For added resistance, use an ankle weight or have someone gently press down on your ankle. This exercise helps stabilize the knee and prevent it from buckling inward when walking downhill.
Single-leg exercises are also essential for fixing knee pain. One effective exercise is the single-leg hip raise. Lie on your back with your feet and palms flat on the floor. Raise one leg off the ground, maintaining a bend in your knee.
Keeping that leg raised throughout, raise your hips towards the ceiling, squeezing your glutes. Pause for two seconds, then lower down. Repeat for 10 reps on each side, for three sets. For beginners, this can be performed with both legs on the ground.
Finally, ankle exercises can help stabilize the ankles, which are critical when walking up an inclined surface. One effective exercise is the seated calf raise. Sit on a firm bench or chair with your toes elevated on a small raised surface, such as a book.
Place some weights on your thighs, then remain seated and lift your heels, contracting your calves. Lower back down and repeat for 10-20 repetitions, for three sets.
