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Prevea Health

Exercises to Reduce Knee Soreness

 
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As you become more active than normal, your body may start to ache in different areas. The most common area for aches and pains is your knees because they experience the most pounding during training.  If we don’t take care of them, they will shut us down. Here are four easy exercises to reduce soreness in your knees.


Straight-Leg RaiseStraight-Leg Raise

Lay on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle on your injured side and lift your leg about eight inches off the floor. Keep your leg straight and your thigh muscle tight. Slowly lower you leg back down to the floor.  Do three sets of 10 repetitions.




Stand with the foot of your injured leg on a step that is three to six inches high.Shift your weight onto the injured leg on the support.Step Ups

Stand with the foot of your injured leg on a step that is three to six inches high. Keep your other foot flat on the floor. Shift your weight onto the injured leg on the support. Straighten your injured leg as the other leg comes off the floor. Return to the starting position by bending your injured leg and slowly lowering your uninjured leg back to the floor. Start with one set of 10 repetitions and increase as this exercise becomes easy.



SquatsSquats

Stand upright with your feet shoulder width apart and your knees and feet facing forward. Bend your knees to a 90 degree angle. Slowly return to start position. Start with one set of 10 repetitions and increase as this exercise becomes easy.





Start in a standing position with the mini-band around your ankles.Move to the side stepping one foot at a time.Lateral Mini-Band Walks

Start in a standing position with the mini-band around your ankles. Your knees, hips and toes should be in line with each other. Move to the side stepping one foot at a time. Keep your movements controlled and keep tension on the mini-band. Start with one set of 10 steps and gradually build to three sets of 10 steps.

By performing these exercises two to three times per week after your activities, you will reduce your knee soreness and have happy knees during the training season.
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