Regular knee pain sufferers should increase their practice of this particular exercise, as suggested by a responsible physical therapist.
Sanjit Kooner, a physical therapist based in the United Kingdom, has shared a series of exercises designed to help those who experience knee pain, particularly while running or lifting. These exercises, which primarily target the quadriceps, aim to reduce knee pain, build strength, and restore confidence in movement.
Kooner recommends these exercises to be performed 3 to 5 times per week, either early in a strength session or as part of rehab. For beginners, he suggests reducing joint load by performing shallower knee bends. As one progresses, an advanced variation can be attempted by deepening the knee bend to increase muscle activation and strength gains.
The exercises involve the use of a foam roller and a fixed surface like a wall. One of the key exercises is the isometric hold, which involves pressing the hamstring of one leg into a foam roller against a wall. This isometric hold is intended to reduce knee pain and build strength, and it can also help calm down the nervous system's sensitivity to movement in a painful area.
Isometric exercises, as explained by Kooner, strengthen muscles and provide a safe, controlled way to load the muscles and joints without rapid or excessive movement. Each isometric hold position should be held for 20 to 45 seconds for two to four sets. Over time, repeated, low-threat loading from isometric exercises can desensitize the area, reduce pain perception, and restore confidence in movement.
It's important to note that before trying these exercises, one should consult a health professional if they have severe pain. Doing an isometric hold could provide immediate knee pain relief for some people, as this sensitivity decreases. However, it's crucial to adjust depth and duration for comfort during these exercises, and to stop if pain worsens and seek professional guidance.
These exercises also engage supporting muscles in the hips and calves, making them beneficial for overall lower body strength and stability. For those looking to alleviate knee pain and build strength, Kooner's exercises offer a promising approach.
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