It seems counter-intuitive, but when it hurts to move your knee, the best thing you can do is move your knee. A 2009 study in the British Medical Journal found that supervised exercise therapy improved pain and function in people suffering from patellofemoral(front-of-the-knee) pain. A more recent study of young military recruits in the United Kingdom suggests that targeted exercises can help prevent knee injuries from occurring in the first place. If scientific evidence does not convince you, consider these practical advantages of exercise for knee pain:
- Movement increases the amount of lubricating synovial fluid in your joints, which helps reduce pain and stiffness.
- Physical activity helps you lose weight and gain muscle strength, reducing the load on your knees.
The problem, of course, is performing exercises correctly so that you do not cause further damage to an already strained or injured knee. High-impact activities are to be avoided—especially those that involve jumping or sudden stops and starts. Instead, knee pain sufferers should try
- swimming
- walking(on shock-absorbent surfaces like dirt roads or treadmills)
- using a recumbent stationary bike
- gentle strengthening and stretching
Remember to take it slowly. A little discomfort is to be expected when you are dealing with a preexisting knee injury or condition, but if you begin experiencing more severe or frequent pain, ease off . Even gentle, non-strenuous exercise can benefit your joints, and the goal is to reduce pain, not run a marathon. For the safest and most effective pain-reducing program, consult with us. We can ensure that you obtain the positive benefits of exercise—minus the risk of incurring further damage or injury to your knee.
