5 “Unorthodox” Ways To End Knee Soreness (This Ends Tonight)
If you have sore knees, you’ve probably been told you need exercise. Unfortunately, based on this general advice, many people start doing stretching and strengthening exercises which are not enough to help with sore knees.
If you want to start alleviating some of the pain and soreness in your knees, you can use these 5 simple tips from injury specialist Rick Kaselj, MS.
Tip #1 – Strengthen Your Knees Full Range of Motion
When strengthening your knee, look for exercises that use the full range of motion from standing up straight to putting your seat to your heels.
You want to increase the strength of your knee muscle so that it is strong enough to protect your knee through the full knee movement. This will help to reduce the stress on your knee.
Tip #2 – Get Full Range of Motion in Your Knees
Work on getting the full movement in your knee. This means being able to move your knee from a standing position to the heel to seat position.
Your body’s joints lubricate themselves when you move. If a joint is not moving because you are avoiding certain movements, the joint will become stiff and your movements will be rigid.
If your body is not able to do specific movements or if those movements are stiff, other areas of your body will have to compensate by picking up the load. This extra work will not be an issue if it lasts for a little while, but over time this extra strain can lead to pain and injury of the ankle, foot, back and hip.
In addition, limiting your movement will stop you from strengthening your knee, which will reduce your range of motion.
The rowing machine is a great piece of equipment to use when trying to get the full range of motion in your knee. It’s what I use for clients who are recovering from hip or knee replacement surgery because it allows a full range of motion on the knee with very little load.
Tip #3 – Improve Your Single Leg Balance
However, to overcome knee pain, it’s more important to focus on how you balance on one leg.
People are not meant to sit still. Our bodies are designed to walk, run and chase.
When you look at movements, you will see that they do not involve standing on both legs, most involve standing on one.
That’s why single leg balance is something you need to work on.
One of the best exercises for this is to stand on one leg with your hip and knee slightly bent. Keep your pelvis parallel to the floor and hold this position for 30 seconds. Make sure you don’t let your pelvis tilt to the floor.
Tip #4 – Foam Roll Over Stretching
If you have pain, a common recommendation would be to do stretching AND strengthening exercises.
While stretching may help, I’ve found that foam rolling is more beneficial for people with knee pain.
Rolling over a muscle can help improve circulation, which can aid in recovery and healing.
Rolling also reduces muscle tension. When you’re injured the muscles around the injury site tighten up in order to protect the joint.
In order to decrease this tension around the knee joint, the muscles need to relax.
If the muscles are tight, it will cause knee soreness over time. That’s why I suggest using a foam roll out on your quadriceps and IT band.
Roll from the area just above your knee to the point just below your hip joint. Repeat this 5 times. To get the most benefit from rolling, do it right before doing your knee stretches.
Tip #5 – Improve Your Core
If you have a weak core, there is a greater risk of you putting extra stress on your knees and suffering from knee pain.
Your workout should incorporate exercises that build core stability. This will give you more control of your upper body which will help reduce the amount of stress on your knees. This will also help if you already have sore knees.
Front and side plants are great exercises to start with, and then you progress onto Olympic lifting exercises.
If you use these 5 tips to your current exercise program it will help to alleviate your knee pain and soreness.
If you’d like an all-natural solution to fix your knee pain and soreness, that will eliminate the dangerous medications, time-consuming appointments and the possibility of going under the knife, check out Rick’s new Fix My Knee Pain Program below.
How To Fix My Knee Pain Review Video