From throbbing pain to a constant ache, managing sore knees can be torture. Whether it’s an old ligament injury, worn out meniscus, mild arthritis or a niggling problem, a dodgy knee can stop you from properly exercising, playing sports or even getting into some of the hobbies you love. If you're currently managing dodgy knees, this could be the solution to knee pain you've been looking for.
While there is almost never a “silver bullet” solution when it comes to your health, taking care of your knees and finding pain relief is possible.
Dodge knees and getting back to basics
When it comes to taking care of injury and disease, the primary goal is to restore the affected area to regular function. For a runny nose it means clearing up the sinuses and throat, for a rash it means clearing the skin, and for a dodgy knee it means restoring regular movement of the leg.
While there are a range of treatments for specific knee issues, treating the knee as a whole can be done simply based off a core principle that physiotherapists and doctors use – strengthening.
Building strength in the muscles surrounding the knee will help to take pressure off the more vulnerable areas. However, it can be difficult to work through the pain, discomfort and instability to get there in the first place.
This is where the use of a knee support changes everything.
The solution to knee pain you've been looking for
Wearing a knee support or brace is the best solution to knee pain and will provide an extra level of protection and support during exercise, activity and daily life.
Finding the right type of support is crucial, when selecting a knee brace some of the features you should look out for include:
- Anatomical fit that shapes to your leg.
- Compressive weave that’s medical grade material to target muscles, rather than just being something that feels tight.
- Gel massage pads to relieve pain and improve movement.
- A vast range of sizes to ensure a comfortable and effective fit.
Strength exercises to help rehabilitate dodgy knees
Squats are a great exercise to build strength in the quads and glutes, as well as building balance in the knee.
No matter the type of squat, it’s important to make sure your posture is right.
Stand with your feet, knees and shoulders all in line with each other, and your toes pointed slightly outwards. Keeping all these points aligned, squat so that your butt sticks out and thighs bend, with your chest staying upright.
Tip: If this is too hard or painful, start with a half squat where you only partially lower yourself, and work your way into a full squat.
If you’re looking to build even more strength, or you're able to increase the intensity. Try full squats while bearing weight on your shoulders, or with one leg sticking out.
Working with your own body weight is a great way to safely build up strength and flexibility in the knee. To target your calves, quads, hamstrings and other muscles around the knee, rotate through these exercises
- Calf raises
- Side leg lifts
- Straight leg lifts
- Single leg raises
If you’re looking for more of a challenge, try using ankle weights.
Lunges are a great way to build strength around the knees while also doing cardio.
Start off with a static lunge and where possible, do a lunge walk, turning and pivoting every now and then. This will help with strength but will also build balance.
Do you have private health? Most private health extras will cover Bauerfeind Products, check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.
Bauerfeind products are developed at our innovation and manufacturing facility in Zeulenroda, Germany. Based on years of scientific research, our award-winning braces and support garments are highly recommended by medical professionals and athletes worldwide.
For assistance selecting the right product for your needs, book a video consultation with a Bauerfeind expert: Book Video Call, or call us on 1300 668 466