Knee pain can be demotivated, especially since most exercises require movement in the joints. Let it squat, walk or even perform basic everyday tasks, such as getting up, it may feel difficult. But to give up exercises is not a solution. In fact, the condition may even deteriorate over time. Exercise can actually reduce pain over time. The way around it is to find a balance and change your exercises so you can remain active and play sports without pressing too much tension.
In an interview with HT Lifestyle, Asad Hussain, fitness coach and founder and CEO of Candsfitness showed the correct modifications that recognize your restrictions while facilitating sports.
He said: “The problems with the knee joint do not mean that you have to give up movement. You just need to move smarter. With the right assessments, controlled mobility and joint exercises, you can reduce pain, improve stability and actually start enjoying the movement. Does not hurt your knees, it actually makes them stronger and more sustainable.”
Assad shared this detailed guidance with us, covering all the necessary steps to facilitate people with the problems of the knee:
1. Pass the impact rather than cardio
If you have a moody knees, quit run, but don’t throw motion. Try low -impact activities like fast walking, cycling, swimming or elliptical training. They support you and increase blood flow to the joints without knocking them down.
Swimming is a change in games because the water supports up to 75% of your weight, mitigating stress on the joints. Otherwise, if you like to walk, it’s also great. In ordinary walkers, over time, there are much less knee pain compared to those who do not.
2. Build muscles to protect your knees
Strong thighs and hips mean happy knees. Your four -headed muscles (the front of the thighs), hips (behind) and thigh’s thighs (external buttocks) act as shock absorbers. If they are strong, your knees do not take over the basic burden of your movements.
Start simple: Lifts the legs, seeding seedlings to the stand and lifting legs. Also add the main work, the strong nucleus stabilizes your whole body and lowers the pressure on the joints.
3. Continue daily to stay free and without pain
The dense muscles pull on the knee and ruin the alignment. Daily stretching helps. Focus on the hips and the four -headed muscle.
- Stretching hips: Lie on your back, grab your hips and gently pull your foot to you.
- The four -headed stretch: Pull one ankle to the back, standing or lying down.
- Yoga and tai -ch Also increase flexibility and balance. It has been proven that these delicate, procedures that help reduce arthritis symptoms and improve mobility.
Also read: When should you stretch out? Before or after workout? Here’s what experts recommend flexibility and injury prevention
4. Use the pain scale and listen to it
Here’s the rule: some discomfort is all right. Cutting, prolonged pain is not. Use the “traffic light” scale approved by NHS and physiotherapists:
- Green Zone (0–3/10 Pain): Go forward.
- Yellow (4-5/10): slow or adjust.
- Red (6+/10): Stop immediately and contact the professional.
Pain that worsens the next day or not settled in an hour? You push too much.
5. Preparation of reasonable
- Shoes: Ring shoes. Support, weakened coaches reduce the impact.
- Resistance lanes: They provide joint resistance. Ideal for leg training without large weights.
- Workouts in the pool: Walking in the chest and delicate water aerobics unloads the knees and feels amazing.
6. Leave extra pounds
Each extra pound on your frame puts about 4-6 pounds of pressure on your knees. Lose only 5-10% of body weight, and studies show that knee pain significantly drops. The combo diet and reasonable movement works best. Even a 10-pound loss can reduce the risk of knee arthritis in half.
If you get help: If your knee is swollen, red or hot, or the pain keeps you at night, it’s a red flag. Time to check it out.
Also read: Does it corrects on its back pain? Expert shares 4 exercises for more effective results
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
