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A proper warm up is also needed if youre a frequent exerciser, and if yourknees hurt after running.
All joints in the human body need adequate and appropriate types of warm-ups, says Dr. Waldman.
An example of this could be bridges before a squat-heavy lifting session.
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Try incorporating these four exercises from Dr. Waldman and Wang into your weekly regimen.
Squat
When people say squats are such an important exercise, theyre not kidding, explains Dr. Waldman.
How to:Stand with feet wider than hips, toes pointed slightly turned outward, arms extended overhead.
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Too much and too frequent of undue stress to the knee joint, you will have knee pain.
Pressing equally with both legs, push through heels to straighten legs.
Slowly release the weight back down, and repeat right before weight hits resting point.
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Do 3 sets of 810 reps.
3.
Therefore, exercises that concentrate on resistive strengthening of the gluteus medius muscle can help with knee pain.
How to:Place a small resistance band around the thighs, just above the knees.
Stand with feet about shoulder-width apart, so there is tension on the band.
Take 10 steps in one direction, then 10 in the opposite direction.
Do 3 sets of 20 total reps.
4.
Stretching the tissue where the muscle meets the tendon can increase pliability and help reduce pain.
How to:Stand facing a wall.
Hold for 10-15 seconds, then switch sides.
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