Knee pain is a common ailment among all age groups. Runners knee or patellofemoral pain (PFP) is common among young people and not just runners as the name suggests. It is most common among athletes and adults who are physically active. This pain occurs behind the kneecap and is often felt after performing activities such as climbing stairs, running, jumping ropes or after sitting for a prolonged time period. This pain syndrome affects women more than men according to research.

There are simple measures that can be taken to prevent knee pain. The most effective is to adopt an exercise regimen to strengthen the muscles that support the knee. A personal trainer may prove to be beneficial as he or she can design an exercise regimen that is suited to your body type and needs. You can start off with simple steps like walking to loosen up the muscles before indulging in a more strenuous physical activity like jogging or running. Warming up before working out is a must. Your personal trainer can provide you with valuable warm up routines and tips. Your body should be given time to recover from your exercise routines.

Knee exercises are vital for the elimination and prevention of knee pain. Correcting muscle imbalance, alignment problems of the lower back or pelvis and weakness are targeted in the treatment of knee pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), braces, ice therapy and taping are often used to correct the problems. Doing knee strengthening exercises 3 to 4 times a week is sufficient while stretching exercises can be done more often. Stretching exercises can be performed before and after strengthening exercises. Strengthening and stretching exercises can also be practiced on alternating days based on the individual’s preferences. Warming up for atleast 5 minutes before your exercise routines is essential. A personal trainer can make you work on specific routines and can advise you on how best to develop your muscles.

Hip strengthening exercises practiced just twice a week can also reduce or eliminate knee pain. Research conducted on female runners who were enrolled in a six week trial for strengthening of hips showed that this corrected running form errors that can result in knee pain. Knee injury is usually caused when there is friction between the thigh bone and the back of the patella, or knee cap. The simple hip exercises to relieve knee pain involve single-leg squats and activities with the help of a resistance band. The pain is significantly reduced after performing these exercises for a period of six weeks

The point that one must bear in mind is that strengthening should be done gradually. Tears in muscles are caused when they are stressed beyond their capacity. So patience and perseverance is the key when it comes to working on your body. You can also take some other small steps to prevent knee pain. It is essential to wear proper footwear when you are walking or running on surfaces made of concrete and so on. Controlling your weight will ease the pressure upon the knee and help in maintaining a healthy body free of ailments. Maintaining a proper exercise regimen and healthy diet and lifestyle can go a long way in contributing to a fuller and happier life.

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Category: Wellness, Fitness and Diet
Keywords: Personal Training