Winnipeg Native, Gabriel Patterson on Five Exercises That Can Help to Reduce Your Knee Pain
Friday, 19 April 2019

 Every day, millions of people wake up and go about their lives while suffering from knee pain. If you are one of them, you will be pleased to know that there are some exercises you can do to help reduce the pain that you feel. 

 Fitness trainer and expert from Winnipeg, Gabriel Patterson has given exercises to help eliminate pain.

1.    Straight Leg Raises

This is one of the more popular exercises for weak knees, and it is often recommended by doctors after ankle, hip or knee surgery. This is largely because they help to support the knee muscles while ensuring that you are able to walk normally without dealing with any pain. 

To do a straight leg raise, simply lie on your back with your legs stretched out straight in front of you. Lift your right leg about 12 inches off of the floor and hold it there for approximately two seconds. Next, lower your leg and repeat. Once you have worked out one leg to a sufficient degree, you can switch and work on the other leg.

When you are starting out, you may only be able to manage about a dozen reps on each leg, but you will soon build strength in your muscles and be able to do far more.

2.    Standing Kickbacks

Standing kickbacks are a fantastic exercise for strengthening your hamstrings as well as helping you to reduce or prevent your knee pain. They are generally considered to be one of the easier lower body exercises, which makes them an excellent option if you are just starting out.

To start, simply stand with your feet pushed together with your arms on your hips. Next, slowly raise your right leg back as far as you possibly can, hold for a second or two, and then lower it back down again. 

The first time you try out this exercise, you will probably be able to do about 10 or 15 reps with each leg. After a few weeks, however, you should be able to do many more.

3.    Lying Quadriceps Stretch

If your quads are very tight, they may be contributing to your knee pain. As such, if you wish to reduce or relieve your pain, you should try to stretch out your quads properly on a regular basis.

To do a lying quad stretch, just lie on your side with both of your legs straight. Next, grab your top leg and pull it back until you begin to feel your quads stretching out. Hold that position for a few seconds and then return to your original position. You can repeat this move several times before turning over and working on your other leg. Before long, your legs will feel much more limber.

4.    Seated Leg Cross

The seated leg cross works by strengthening the muscles that are situated around the knee to improve your flexibility. It is a relatively exercise that is popular with beginners and seasoned fitness experts alike.

To start the workout, simply sit on the floor, or another flat surface with your knees bent, and your legs crossed over around the ankles. Next, push the upper half of your legs toward the floor, then stay in that position for about 20 or 30 seconds. You can repeat this process a few times for maximum effect. As you practice this exercise, you will soon begin to notice that you can push your thighs down further each time. 

5.    Wall Squats

One of the main benefits of wall squats is that they can be done without any special equipment and without ever needing to leave your home. As well as helping to reduce knee pain, wall squats also work to strengthen your hamstrings and quads.

Though wall squats are relatively easy to do, you need to pay special attention to your form if you want to achieve the best possible results. To get started, simply stand with your back placed firmly against the wall. Next, slowly shimmy your feet out from the wall and slide your back down until your knees are placed at a 90-degree angle to the floor. Hold that position for as long as possible and then return to your original position. After you take a moment to recover, you can repeat the exercise a few more times, but you should try to avoid overdoing it at first.

In Closing

You do not need to simply put up with your knee pain. By including the exercises outlined here in your workout, you can help to reduce the pain you feel on a daily basis.

About Gabriel Patterson:

Gabriel Patterson, originally from Winnipeg, Canada is a certified personal trainer and advocate for a balanced, healthy lifestyle. Gabriel supports his clients as they revamp their health and fitness routines.  

Residing in Toronto, Mr. Patterson focuses his efforts on helping his clients rebound from sports-related injuries, build a solid foundation in fitness, and reach new heights. 

His passion for living a productive and active lifestyle has led Mr. Patterson to educate his clients about the importance of regular exercise and incorporating a nutrient-dense diet. When he is not supporting his clients to become their best selves, Gabriel Patterson can be found enjoying the culture that Toronto has to offer.
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