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A painful knee is stubborn.
A day of skiing, hiking, running or biking will always end with nagging knee pain. Outdoor trainers recommend that you should push your body to the limits.
But It’s hard getting close to these limits with a bad knee. Especially when you know that you’ll have to take some ibuprofens thereafter.
What causes knee pain and can you train it away?
Unless you’re facing a specific injury- such as a torn ACL – knee pain is typically caused by muscle imbalance. There are two joints on the knee; one between the thigh bone and the shin bone and the knee cap is the second joint.
Multiple tendons are anchored at each joint. When you have imbalanced muscles – such as the glutes being weaker than quads that complement them – repetitive movement wears out the knee joint.
Physicians refer to this as anterior knee pain, a fancy catch-all term for general knee pain. Additionally, the knee is aligned by stabilizer muscles next to the hips.
Extra stress is put on the knee when you’re unable to control your foot’s position when exercising. These 3 knee rehabilitation exercises strengthen muscles supporting the knee and improve balance.
How to know if you’ll benefit from knee rehabilitation exercises
Stand on one leg and extend the arms outwards for balance. Squat a few times paying attention to how your knee moves. If it’s wobbling sideways as you squat, or diving nard as you go down, you will find relief in these rehab exercises.