Treating Knee Pain.
Knees can hurt for many reasons like overuse, underuse, overweight, falling on them, many reasons. It is easy to tweak your knee when your body turns but your foot does not. And, don’t discount the repetitive knocks our knees get just in living a normal life. Any and all of these can cause massive wear and tear on our knees.
One more thing that can cause knee pain, uneven muscle strength between your quadriceps-the muscle group on the front of your thigh-and your hamstrings-the muscle group on the back of your thigh.
So, your knee pain – What can you do about it?
If your knee pain is severe, see a doctor to find out the extent of any wear and tear to the knee, whether any knee repair is necessary. More than likely, if you are a candidate for surgery, the doctor will have you do exercises to prepare for surgery anyway, so keep reading. If your knee pain is just an irritating, nagging type of knee pain, you may be able to resolve your pain or at least improve your mobility through exercise. The purpose behind these exercises is primarily to improve the strength and balance between the two muscle groups: quadriceps and hamstrings.
Isometric exercises are static, or still, exercises. You do not use motion or weights, just static muscle work holding the muscle in tension for a period of time. The two isometric exercises that I describe here are called quad (ricep) sets and ham (string) sets can be used for stability or as a warm-up for other exercises.
I like to use quad sets and ham sets just for stability. One of my knees suffered an ACL (anterior cruciate ligament) tear several years ago and I was able to avoid surgery, largely due to these exercises. By the way, if you are a weekend jock and intend to keep being a jock, you probably should go ahead with ACL repair if you get a significant tear. You can only make it worse by playing hurt. For either of these exercises you can lie flat but you get more benefit if you are sitting up on a relatively firm surface, propping up your upper body on your extended arms.