One of the most common dilemmas people face when experiencing knee pain is whether to continue exercising or to let the knee rest. The answer to this question can vary depending on the severity and cause of the pain.
If a muscle isn’t being used at all, it loses3-5% of its strength every day. Therefore in 3-5 weeks a muscle loseshalf its strength. Obviously it will depend on the injury, but usually a few days is about right and nolonger than a week.
Listen to Your Body
Instead, consider scaling back mileage or intensity to ease strain on your knees. Try other activities, too, to work different muscles. Stretching can help minimize the loss of flexibility in and around your knee. “You want to make sure you’re stretching your hamstrings, quads, calves and hip flexors to help address any stiffness you might feel,” says Dr. Orlandi. Exercise is the best treatment for most arthritic knee pain. You should not try to correct your knee pain with exercise if you have experienced a pop in your knee.
Stretches can loosen tight muscles on the side of the knee that may be pulling the kneecap out of its groove as it moves. Strengthening weak hip muscles or stretching tight muscles in the front or back of the legs can also reduce discomfort. In addition, knee pain is sometimes caused or aggravated by tight muscles around the knee, a problem that is often successfully addressed by stretching.
Gentle stretching after you exercise will help keep muscles flexible. With joint pain, it’s best to talk with a doctor or physical therapist before starting an exercise program. They can also recommend exercises and modifications based on your pain and the underlying cause.
However, for those who have long-standing (chronic) arthritis, walking can help in the long run. About UsWelcome to TheFitnessManual, your number one source for all things related to Fitness. If you have any questions or comments, please don’t hesitate to contact us. But that doesn’t mean you should take to your bed! Complete rest can actually be counter productive.
It is important to listen to your body when dealing with knee pain. Pain is your body’s way of signaling that something may be wrong. If you are experiencing sharp or intense pain while exercising, it is best to stop and give your knee some rest.
Low-Impact Exercises
This supports tissue healing and will help you get moving again. As you do more stretching you should feel your range of movement improve and you’ll be able to stretch further. If this is the first time you have attempted these exercises please read the information below before starting.
For more ideas on recovering from an injury, visit the knee pain treatment section. Check out theknee exercisesection for appropriate exercises to do in the early stages following an injury. However it takes much longer to get strength back. To increase muscle strength by 10% takes about sixty days. After any knee problem, it’s important to get movement and strength back.
If your knee pain is mild, you may still be able to engage in low-impact exercises such as swimming, cycling, or using an elliptical machine. These exercises can help improve strength and flexibility without putting too much stress on your knees.
Physical Therapy may also be helpful in addressing the underlying causes of knee pain and developing a personalized exercise plan to strengthen the muscles around the knee.
When to Seek Medical Attention
If your knee pain persists or worsens despite rest and conservative measures, it is important to seek medical attention. A healthcare professional can properly diagnose the cause of your knee pain and recommend appropriate treatment options.
In conclusion, it is essential to pay attention to your body and consult with a healthcare professional if you are experiencing persistent knee pain. While some exercise may be beneficial for strengthening the knee, it is crucial to strike a balance between activity and rest to prevent further injury.
