22 Feb 2017
Any of you have knee issues? Patella Syndrome or similar? I feel your pain! I too have knee issues and have been quite bad in the past and what you need to do is work on flexibility and strength, as one of the major issues with patella problems is the lack of strength around the muscles of the knee and the decreased flexibility of the muscles caused by the knee problem, weakness of the quadriceps (thigh) muscle plays a massive role in controlling movement of the kneecap. Which fear not it can be corrected.
You should avoid sitting for prolonged periods with the knee bent, take stairs one at a time, and alter activities to reduce stress on the knee, often people that rest for too long with knee problems actually hinder their ability to fix the problem.
You need start performing flexibility exercises with strengthening to stretch the quadriceps, hamstring, and calf muscles, which will improve the ability of the patella to move in a straight line on the femur.
I do have workouts on website for problems like these and have a few more going on soon. But Try these….
None of the exercises noted here should cause knee pain. If they do increase your pain, stop the exercises or decrease the intensity. It may take up to four to six weeks of consistent exercise to significantly reduce knee pain, improve flexibility, and increase strength.
1. Calf Raises, Stand on a step with heel off and raise up on to your tip toes – repeated 20 times one leg at a time for 3 rounds
Calf stretching, facing the wall, standing about two feet away, place your hands against wall. Step forward with one foot and a bent knee. With both heels on the floor, lean your hips towards the wall while keeping the leg in the back straight to stretch the calf muscle. Hold for a count of 20. Repeat 3 times.
2. Wall sits are good as these will strengthen your quads, stand with your back against a wall, with your feet one and one-half to two feet from the wall. Slowly bend your knees and slide to a sitting position as far down as comfortable. Don't allow your knees to move forward of your feet and or you hips to move lower than your knees. Hold for ten to twenty seconds and then return to standing. Repeat five times.
Quads (Thighs) Standing near something that can be used for support, reach back with one hand, grabbing your foot and ankle. Bend your knee and bring your heel up towards your buttocks, hold for a count of 20, repeat 3 times each side.
3. Dead lifts – Legs straight knees of lock – hands behind your head – bend at the waist and lower chest to down so that your are at a 45 degree angle and back up to standing – repeat for 10 reps x 30 rounds
Hamstring stretch – Sit on your sofa or on edge of bed or raised platform, leg straight and other leg on the ground – reach forward for your toes and hold the stretch for 20 – 30 seconds and repeat 3 times on each side.
4. Glutes - A good exercise you can do involves placing a pillow or towel roll between your knees, lying on your back with both knees bent. Squeeze your knees together and hold for ten seconds. Repeat this exercise ten times for 3 rounds.
Glute Raises – Lying on your back – raise your hips up of the ground as high as you can, squeezing your glutes as you go and lower back down, keep this movement slow (count for 4 up and 4 down) repeat for 10 reps x 3 rounds.
Glutes – Lying Flat on your back – bring one knee in towards your chest and aim to keep the leg at a 45 degree angles and pull in as far as you can without feeling uncomfortable.
Hope this helps!