July 15, 2024

Stabilize the knee in case of knee pain

Certain movements and pain in the knee can greatly affect our daily lives. Especially at a young age during growth, but also in older people there is an increase in knee pain. The knee can also twist painfully after various sports activities.

However, most often this pain comes from insufficient musculature. In these cases, it is especially important to stabilize one’s knee to prevent more pain from occurring and to prevent long-term disorders from occurring.

If you know these problems and you are interested in what exercises you can do to stabilize your knees, the following text might be attractive for you.

Of course, it is important to keep in mind that all measures have a different effect on each person and that not everyone can live one hundred percent pain-free afterwards. For this, advice from professional doctors are the best therapies. So the following points are only general advice.

Why should you stabilize your knees?

Due to insufficient musculature, an accident or even due to age, wobbly legs or even pain in the knees can occur. These usually occur with certain loads.

Of course, if not treated, it can lead to even more pain or even long-term damage in the legs.

The reason why you should stabilize your knees is of course that the legs are one of the most important parts of the human body. These should not affect anyone in any way and everyone should be able to use them without any problems.

How to stabilize your knees?

The question that is often asked in such situations is whether it is better to rest the knee or to repeat the movements that cause pain so that the body gets used to the pain.

You should check to see if the pain gets worse or gets better when you perform the movements. This varies from body to body, so it would be better to talk to your doctor in such a situation.

Weak muscles can lead to injuries such as a torn cruciate ligament or other knee problems, which is why strong muscles in the legs and knees are an important prerequisite for a healthy life.

Various exercises to stabilize the knee:

  • To prevent pain and other problems in the legs from occurring in the first place, it is important to keep moving. Since the knee is a hinge joint, it must be constantly bent so that the muscles do not become stiff. Of course, you can use this method even if you are already in pain, but only if this does not cause more pain.
  • If the doctor advises you to rest your knee, it is important to stick to it as well. Only after improvement can you then use other methods to stabilize your knees. Here is a great overview of knee stability exercises.

Exercises to build muscle:

  • Squat: You stand hip-width and straight and slowly push the buttocks backwards, that means you slowly squat down. The thighs should form an angle of about 90 degrees with the lower legs. It is important that the knees do not protrude above the tops of the feet, otherwise there could be additional problems in the knees. This exercise is ideal because it strengthens the knees, thighs as well as the trunk.
  • Lunge: Here you stand again hip-width and make a medium lunge forward with one leg. It is important that the knee, but above all the back, remains straight. The back knee should also not come to rest on the floor. This exercise is ideal because when you do it, you exercise your balance as well as your legs.

Of course, there are other very good exercises for the legs, but not all of them are equally effective for everyone either. Therefore, before performing them, be sure to talk to your doctor or physiotherapist about which ones are suitable for you.

Exercises for stabilization:

Exercises that are explicitly designed to stabilize the legs are usually less strenuous and place more stress on the ligaments and the like than on the muscles themselves.