Stop Knee Pain Now With These 5 Exercises | Chiropractor for Knee Pain in Stuart, FL
Greetings, I’m Dr. Bill Wiedner, and today, let’s explore a set of five exercises designed to fortify and enhance knee health. We’ll commence with straightforward movements, gradually progressing to more advanced exercises as your strength and wellness improve.
Calf Raises
To begin, let’s master calf raises. Stand firm, elevate yourself onto your toes, hold briefly, and then descend. Aim for 10 repetitions, complete two sets, and ideally perform this exercise three times a week or more for optimal results.
Hamstring Raise
Transition into hamstring raises. Lift one leg, hold at the top, and lower. Execute 10 reps per leg, ensuring two sets. Incorporate this exercise into your routine at least three times a week.
Leg Raise
Using a seat, engage in leg raises. Elevate one leg, hold at its zenith, and then lower. Perform 10 repetitions on each side for two sets. Gradually intensify the exercise as you advance, aiming for parallel positioning. This exercise should also be done three times a week.
Sitting to Standing&
Progress to sitting-to-standing exercises. Rise and descend deliberately, focusing on controlled movements. Aim for 10 repetitions per set, completing two sets. Integrating this into your routine three times a week enhances overall leg strength.
Hamstring Stretch
Conclude with a hamstring stretch. Extend one leg, reach towards your shin, and hold for 10 seconds. Switch legs and repeat. Strive to exceed your initial stretch during the second set, maintaining the stretch for 10 seconds. Remember, avoid bouncing, and focus on the tension. Incorporate this into your routine for a well-rounded knee care regimen.
These five exercises serve as a solid foundation for addressing knee pain. As you progress, we can tailor the routine to further support your journey. Embrace these exercises and witness the positive changes in your knee health. See you soon, and take care!
