Sadly there is no answer to this question because the majority of the population enters into an “Easy Zone” when they experience pain. Just say for instance some one suffering from pain in the knee would eventually stop climbing stairs, minimize or permanently put off sitting on the floor convert an Indian toilet for a western one etc. Well these things do work initially. But is it worth a pain free life with so many limitations? Or should one change his stance towards the situation, fight it and conquer it?
My opinion strongly favors the latter. How does exercise work wonders? The reader must understand that no exercise is general and no exercise can be blindly asked to do. It requires expert’s advice and discretion.
Much of us suffer mechanical knee pain due to lack of physical activity. And the common notion when one goes to an expert with a mechanical knee pain is to prescribe “Knee strengthening exercises” like the static quadriceps, leg raises, quadriceps exercises using an ankle weight. That’s just addressing the tip of the ice berg.
The Knee is primarily supported and surpassed by 5 major groups of muscles. The short and long adductors (inner thigh), the large quadriceps (front thigh), the slender but powerful hamstrings (back thigh), the controller called the I.T.Band (outer thigh) and partial support from the calf muscles which originate behind the knee joint. A holistic approach towards arresting a mechanical knee pain should first focus on the flexibility of these 5 major muscle groups.
Self stretching is preferred over passive stretching and once optimal flexibility is attained only then strengthening should be attempted in a “Functional” manner. Functional training involves exercises that follow a pattern used in daily life and not any isolated exercises.
In addition to this a stiff low back may also increase the mechanical loading in the knee joint. Hence it’s very essential to work on the low back flexibility and strength subsequently. Remember, not just a well structured exercise routine but a consistent exercising discipline is also required to keep you off pain and increase your functionality. Exercise is medicine and exercising is an Attitude. Let that be our Prime Attitude.