Health Topics

Healthy Living

December 2009
Working Out with Knee Pain
Kuldep Sethi
Knee pains are a result of tiny careless acts on our part. It could be anything from a high impact sports injury to a desk job with no activity. Improper care for the knee leads to poor muscles.
If you do suffer from weak muscles, remember to supplement yourself by taking about 1000mg of calcium per day. And cut down your weight if you are overweight, as heavy weight puts more strain on joints.It's important to have strong muscles as they help take the load off the joints. Supplements alone won't cure or prevent knee problems; you have to include exercise into your lifestyle. Here are five exercise tips to strengthen your lower body muscles, but do consult your physician before taking up any kind of exercise, if you are already suffering from a knee problem.

  • Training the lowers - quadriceps,hamstrings,glutes and calves
    In cardio, the best option would be the elliptical, as it doesn't put direct stress on your knees and is a good way to work your lower body muscles and burn calories.
  • Quadriceps-leg extension
    Sit in your seat and hook your feet under the padded bar, extend your legs out to the maximum. Hold on to the top position for 10secs and slowly lower it and then repeat again. Do two sets of 12 reps each with light weights
  • Hamstrings - seated leg curls execution
    Sit on your seat and hook your heels on to the pad. Curl your legs as far as possible and hold it for 10secs, and slowly bring it back to starting position. Repeat for two set of 12 reps with light weights.
  • Glutes - bridge
    Lie on your back with your knees bent and feet flat on the floor; using your glutes, move your hips towards the ceiling. Only your shoulders and heels should remain on the ground. Hold this position and lower your hips towards the floor. Repeat two sets of 12 reps.
  • Standing - calf rises
    Stand with your toes on the block of a standing calf raise machine or on the floor. Slowly lift your body weight off the floor with your toes and slowly lower down. Repeat two sets of 15 reps.
Try to exercise at least three days a week. And remember, good food and nutrition is a good preventive and curative method for knee pains.

Kuldep Sethi is an American College of Sports Medicine certified personal trainer and director, 360 degree Fitness, Hyderabad
  • The information on this site does not constitute medical advice and is not intended to be a substitute for medical care provided by a physician.
  • See additional information.