Increased emphasis on this specific exercise is advised for individuals experiencing knee discomfort, according to a physical therapist's recommendation.

Sanjit Kooner, a physical therapist, suggests isometric exercises as a potential solution for those experiencing knee pain, particularly during activities like running or lifting. These exercises, which involve contracting muscles without moving the joints, can help calm down the nervous system's sensitivity to movement in a painful area.

Isometric exercises offer more than just muscle strengthening. They provide a safe, controlled way to load the muscles and joints without rapid or excessive movement. This makes them an ideal choice for those seeking to build strength without aggravating their symptoms.

According to Kooner, isometric exercises primarily target the quadriceps, which play a key role in patellar stability. These exercises engage supporting muscles in the hips and calves as well.

Kooner recommends performing these exercises 3 to 5 times per week, often early in a strength session or as part of rehab. He suggests a more advanced variation for increased muscle activation and strength gains, involving a deeper knee bend.

The first exercise involves standing by a fixed surface like a wall and pressing your hands against it, stepping back until your arms are straight. Bend your knees towards the floor in front of you. Hold this position for 20 to 45 seconds for two to four sets.

For the second position, press the hamstring of one leg into a foam roller against a wall. Hold this position for the same duration and sets as the first exercise.

Over time, repeated isometric contractions can desensitize the area, reducing pain perception, and restoring confidence in movement, says Kooner. Isometric holds are designed to reduce knee pain and build strength without aggravating symptoms.

It's important to note that when an area is irritated, the nervous system can become more protective, sometimes interpreting normal movement as a threat. Isometric contractions can help address this issue.

However, it's advisable to consult a health professional before trying these exercises if you have severe pain. Kooner advises adjusting depth and duration of isometric holds for comfort, and stopping if pain worsens, seeking professional guidance.

These exercises could provide immediate knee pain relief for some people, as this sensitivity decreases. They are particularly helpful for those who experience knee pain while running or lifting.

Sanjit Kooner's specific public details are not widely available, including his birth date. Nonetheless, his expertise in physical therapy and the benefits of isometric exercises make him a valuable resource for those seeking relief from knee pain.