Following on from our article on Knee Pain exercises about Uphill Running.
We now continue with exercises to help alleviate knee injuries. This comes to play due to the fact an athlete on our program had a knee injury playing an unscripted game of basketball, and another former athlete ended up with knee problems while in College.
Table of Contents
- Half squat. Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.
- Calf raises.
- Hamstring curl.
- Leg extensions.
- Straight leg raises.
- Side leg raises.
- Prone leg raises.
How do I get rid of upper knee pain?
Quadriceps or hamstring tendonitis is one of the more frequent reasons for pain in the upper knee, which may truly seem like it is above-your-knee pain—brought on by overtraining or exercising improperly.
Tenderness, swelling, and an uncomfortable discomfort while your leg is moving and your kneecap is bending are possible symptoms.
Resting the injured leg and later attempting some modest stretching and exercise helps treat these issues.
The term “runner’s knee” undoubtedly refers to a variety of injury kinds, signs, and causes. Consider scheduling a session with one of our physiotherapists if you’re still unsure of the precise cause of your knee discomfort to receive a complete diagnosis.
Top 10 Main Causes of Knee Pain
1) Runners Knee
One of the most typical reasons for knee discomfort in the region of the front of the knee is this. Don’t let the name mislead you. This impacts both sedentary and active individuals. Flat feet, issues with kneecap movement, and muscle imbalance are a few of the causes. Swelling, pain on stairs, and soreness over the kneecap are the most typical symptoms. Within a few months, it normally settles.
2) Chondromalacia Patella
One of the most frequent reasons for knee discomfort in active young people and female athletes is this. It was causing the cartilage that lines the rear of the knee cap harm. It causes front-of-knee pain, especially after prolonged sitting or when going downstairs, and can make the knee produce odd noises when it moves.
3) Osgood Schlatters
Teenagers, particularly men, get knee discomfort from this source most frequently. Because the bones are expanding more quickly than the muscles, which causes friction, it typically appears following a growth spurt. A bony bump could develop right behind the patella as a result of this. The settling process can take a few weeks to two years.
Arthritis brings on most knee discomfort in those over 50. Deterioration of the cartilage lining the joint results in bone-on-bone contact. It can make daily activities like walking and ascending, and descending stairs difficult and result in pain, edema, weakness, and limited movement. Arthritis progresses through 3 stages. Depending on the disease’s severity, many treatments are available, ranging from exercise to surgery.
5) Bursitis of the Knee
This causes the bulk of knee pain in those over the age of 50. Degradation of the cartilage that lines the joint, resulting in bone-on-bone contact. It can make daily activities like walking and ascending, and descending stairs difficult and result in pain, edema, weakness, and limited movement. Arthritis progresses through 3 stages. Depending on the disease’s severity, many treatments are available, ranging from exercise to surgery.
6) Bakers Cyst, aka Popliteal Bursitis
The most common site of posterior knee soreness and inflammation is the popliteal bursa, which is positioned behind the knee joint. Although it can occur after any type of knee injury, it is most commonly caused by fluid from arthritis or a cartilage tear pouring into the bursa and causing it to enlarge.
7) Housemaids Knee Pain, aka Prepatellar Bursitis
8) Jumpers Knee, aka Patellar Tendonitis
This prevalent cause of knee pain generally affects athletes who jump and/or kick a lot. The patellar tendon, which is located just below the kneecap, is put under a lot of strain during these activities, leading to tiny rips in the tendon. This causes the tendon to become weaker and more vulnerable to subsequent harm. The most typical signs and symptoms include knee stiffness in the morning and soreness right below the kneecap, especially after extended periods of rest or activity.
9) Iliotibial Band Syndrome, aka ITBS
10) Osteochondritis Dissecans
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“In 2020, Andrew advanced to the position of Vice President with the Association of Track and Field Statisticians, having devoted seven years as an active member. His impressive track record includes roles such as a PSC Consultant and Research Assistant (2013-2015) and a distinguished stint as a Sprint Coach and Consultant at the renowned Zamboanga Sports Academy (2015-2017). Today, he offers his expertise as a Consultant Coach with VMUF, starting from 2021.
A recognized voice in the sports community, Andrew is the Chief Editor of Pinoyathletics.info. Additionally, his consultancy contributions to Ayala Corp in evaluating their Track and Field Program underline his deep domain knowledge.
Proficient in coaching sprints, middle-distance races, and jump events, Andrew boasts a Level 3 Athletics Australia Coaching Certification, specializing in Sprints and Hurdles. He is also on a progressive journey towards obtaining a Masters Degree in Education.