When working out and exercising, our knees are often put under a lot of strain. Having knee pain/injury can be very aggravating at the very least and debilitating at worst! There are steps that you can take to protect against it, and in some cases you can avoid it altogether. Keep reading to learn our recommended knee injury exercises.
Maintaining a healthy weight is actually a huge aspect in preventing knee pain. Being overweight places excess stress on your joints and studies have shown that people who are overweight tend to have weaker quadricep muscles that help to support the knee. This is something to bear in mind if you do often find yourself suffering from knee pain.
Keeping your leg, hip, glutes, and core muscles strong will also help protect your knees. Strong core muscles are the foundation of good posture and a healthy skeleton alignment, which are both necessary to distribute pressure on joints and protect knees.
Knee exercises will help you strengthen the muscle around the knee and prevent knee pain. Certain exercises help to strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh. They can be done as part of your warm-up or cool-down routine.
Learn more about our recommended knee injury exercises in this helpful guide and how to properly execute the routines.
Knee injury exercises
3 sets of 10 repetitions
- Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards
- Slide your back down the wall by slowly bending your knees
- With the knees pointing forwards, don't let your knees go past your toes.
- As you come back up the wall, focus on tensing the muscle above your knee and your buttocks
3 sets of 10 repetition
- Stand straight with your feet width apart, feet pointing slightly outwards, and your hands down by your sides or stretched out in front for extra balance
- Lower yourself by bending your knees to no more than a right angle
- Keep your back straight and don't let your knees go past your toes
Using a foam roller for knee pain
Using a foam roller for knee pain can be extremely effective if you use it on the surrounding muscles.
The Pulseroll vibrating foam roller can get deep into the muscle just by applying pressure. The vibrating peanut roller is also a great option as the shape of it means it fits comfortably just above the knee. The vibration technology will get deep into your muscles, for warming up tight muscles, or for cooling down after training, it only takes a few minutes and is a quick and efficient way to keep the muscles and joints healthy.
Additionally, foam rolling for knee bursitis is another great way to treat a common knee injury.
Knee injury exercises with Pulseroll
Investing in good quality recovery products is a great way to treat a knee injury and/or knee pain. Be sure to rest and give your body the time it needs to recover.