When the knee is under load, fatigued in supporting the weight and movements of the body, it can manifest its suffering with pain in walking, but sometimes also in a stationary position, causing movement problems, and causing the affected person to desist from any activity involving it.
In this case, help must be sought from the supporting muscles so that they develop the maintenance and support structure that relieves knee fatigue by decreasing the stress on the joint. The quadriceps, glutes, hips and also the posterior thigh muscles, a real scaffold to be fortified and put in place to support and protect the knee, must therefore be called to work.
But where to start?
Surely the best thing is to get advice and guidance from a professional physical therapist who can best frame the issue and prescribe the most appropriate exercises. Next, something can be done on your own using a few simple and safe exercises that strengthen the muscles while relieving the knee.
- Strengthening exercises that fortify the muscles located behind the thigh and buttocks: just stand in a stable position, preferably close to a support, place your hands at your sides and lower yourself on your legs by flexing them a few inches, slowly get up again starting from your heels so that your calves work; after a short break, repeat the exercise about ten times progressively until you can do a couple of sets.
- Strengthening exercise that fortifies the quadriceps and gluteal muscles: the exercise is practiced by sitting in a chair, keeping the feet on the floor, switch to lifting one leg as high as possible, causing the thigh muscles to contract and letting the glutes stay tight to the seat. Short break and then alternate the other leg, trying to do at least one set of 10 exercises per leg, gradually working up to two sets.
- Strengthening exercise that fortifies the hips and buttocks: this exercise works the hip adductor muscles and also the buttocks. Adductors support the body well in standing, walking, and orienting the legs in changes of direction. If these muscles are strengthened the help that comes to the hips and legs is really significant.
The exercise should be practiced by lying on your side with your legs overlapping, holding your head in your hands, and then lifting your upper leg up as high as possible. After a short effort pause, slowly lower the leg, and then repeat the exercise about ten times for each leg, changing the hip position. - Strengthening exercise that fortifies the muscles around the knee: once you have provided the knee with a good support structure, you can then do exercises that are gentler and suitable for strengthening the muscles around the knee as well. Among them, light exercises that do not stress the knee are recommended: yoga, tai chi, swimming, indoor cycling, limited-effort, moderate pace walking.
To all the above in terms of strengthening exercises should of course be added, should it be necessary, to lighten one’s body weight through diet to be combined with exercise, weight being very frequently the primary reason for stress on the knees.
