Your knee hurts? So you can get rid of the problem forever

Whenever we feel pain, be it head, back or toothache, it seems to us that it is the worst we can experience. In the case of knee discomfort, we have a good reason, because they are a fundamental pillar of the body. They hold us and allow us to walk, but it is not difficult to damage them, because at the end of the day we use them continuously: walking, going up and down stairs, squatting … all these are daily activities that require them to be healthy.

But what if they hurt? The knee joint is formed by the femur, tibia and kneecap. Multiple muscles, ligaments and other structures such as cartilage help stabilize and move it and it moves predominantly in two directions: flexion and extension. An interruption in any of the structures around it can cause pain and dysfunction. Wear of cartilage, patella tears, muscle imbalances, there are many reasons why you can end up bothering us. The question then is what to do, and the men's magazine 'Men's Health' has the solution.

symptom

Years and years of bad positions and body mechanics They can contribute to cartilage wear, designed to help with shock absorption or joint stability, leading to progressive worsening of pain.

You should focus on doing exercises that help you strengthen two fundamental points: the buttocks and the quads, so you can prevent pain

The problem is that there is no single way to address and treat discomfortbut at least you can know the signs That your problem is truly worrying.

• Swelling and stiffness
• Redness
• Weakness and instability
• Clicking or cracking sounds
• Inability to straighten it completely

The logical thing in these cases, of course, is to go to the doctor. From a cruciate ligament injury to fractures, bursitis or tear of the meniscus, there can be many causes for bothering you. Meanwhile and until you know what the problem is and how you can solve it, you will have to try to strengthen the muscles with in order to alleviate the inconvenience, and these are the best exercises to do it.

The exercises

Sometimes, pain can prevent weak buttocks, so the main thing is strengthen them to work leg stability. The exercise you can do to improve is to walk using a resistance band around the ankles, which will help you work that muscle group. Once you master it, try to raise your leg without the resistance band at any time being released. Make sure your knee does not position or bend inward while you do it. If you have many tremors, practice balancing one leg on unstable surfaces, swinging or throwing and catching a ball.

Strengthen the quads It should also be in your sights. Lying on your back with one knee bent and the opposite leg straight, tense the front of the thigh of the straight leg by pushing the knee and down and stretching it completely. Holding this position, lift your leg straight up and down until the opposite knee height and try to keep the position completely straight. Do ten repetitions.

In addition, there are natural anti-inflammatory They can help you alleviate the inconvenience: rosemary, turmeric or ginger. Applying cold can also help reduce inflammation and soothe pain, remember to always do it in alternate periods of 15-20 minutes and dry the skin properly afterwards, without rubbing, and, of course, over-the-counter medications such as ibuprofen may also be your allies. Much encouragement.