Knee Pain Prevention Exercises


Knee Pain Prevention Exercises

When the VMO or vastus medialis obliquus muscle (located in the inner part of the front thigh) is weak, the kneecap tends to be pulled to the outside. The can eventually lead to knee pain. Strengthening the VMO is one of the best ways to prevent knee pain, according to Glennda Estores, rehabilitative medicine doctor of Sprain & Strain Clinic (2nd Floor, Sycamore Center, Zapote Road, Alabang). An additional benefit of the exercises is toning and tightening of the inner thighs.

Equipment
A chair and small plastic or rubber ball. Exercise Technique:

  1. Sitting with ball
    1. Sit on a chair with your back supported and feet flat on the floor. Place the ball between your knees.
    2. Squeeze the ball with your legs and hold the contraction for ten seconds.
    3. Do as many sets as yo ucan until your muscles get tired. Each set consists of five repetitions.
    4. This can be done while you are sitting at work in the office or at home while watching TV.
  2. Partial squat with ball
    1. Stand with the ball held in between your knees.
    2. Squat by pretending to sit on a stool behind you.
    3. Pretend you have a P100 bill between your buttocks and it has to be kept there as you bend and straighten your knees.
    4. Avoid overstraightening your knees when you return to the standing position.
    5. Do as many sets as you can until your muscles get tired. Each set consists of five repetitions.

Continue reading here: Low Back Pain Guidelines

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