|  | Conditions Treatments | Muscle Strain

The Best Way to Build Up Leg Muscles If You Have Knee Pain Problems

The knee is one of the most vital joints in the human body. Without the knee, it would not be possible to sit, steadily stand, kneel, bend, stoop, run, or walk. The knee is a complex joint that is made up of ligaments, cartilage, fluid filled sacs, muscle, and bone. When knee pain strikes, it can be difficult to enjoy everyday activities. Knee pain is a common ailment that affects about one in three Americans over the age of 45. One of the best ways to recover and prevent knee pain is to strengthen the surrounding knee muscles.

  1. Causes of Knee Pain

    • Knee pain can be caused by many things such as a torn ligament, falling down, car accident, sports injury, overuse, rapidly growing bones, over stressing, old age, or conditions such as arthritis or Osgood -Schlatter disease. Once knee pain has been diagnosed and treated by a doctor, the next step is the recovery process or rehabilitation. Rehabilitation from knee pain includes strengthening other muscles in the leg so that the knee does not have to undergo a lot of strain and so it can regain its normal stability.

    Strengthening Leg Muscles

    • Muscles that are strengthened to help improve knee stability are the hamstrings, quadriceps, muscles in the ankles, calves, and hip. Stretching the muscles is also very important to warm the muscles and prevent injury. Hamstring stretches can be done by laying on your back and lifting up one leg and having an assistant slightly push the leg back until the hamstring is fully stretched, then switch legs.

      To stretch the quadriceps, you can stand up facing a wall and then bend one leg up so that your heel is against your buttocks, and with one hand, hold onto that leg for a few seconds until you feel that your quadriceps are stretched, then switch legs. To stretch the calf muscles, stand facing a wall and leave one foot flat on the ground and then with the other foot lift up the toes so that they are up the wall while the heel is on the floor. Stay in this position for a few second then switch feet.

      Some exercises that can be done to help improve leg strength are leg squats using a chair, stepping up onto a step from both the front and the sides, performing butt-ups, using an exercise bike, walking on a treadmill, or doing leg raises.

Muscle Strain - Related Articles