Knee pain is a common condition that affects over 18 million adults each year. They can have different causes such as overuse, osteoarthritis, tendinitis, bursitis, knee sprains and meniscus injuries. The good news is that there are several ways to treat knee pain, including stretching and strengthening exercises that work the muscles that support your knees. So these can help relieve painImprove flexibility of the knee jointsand reduce the risk of future injuries. In this article, we will show you some of the most effective exercises for knee pain that you can do at home.
Simple knee exercises to do
If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises can help relieve the pain while improving the range of motion in your knee joints.
Doing exercises for acute knee pain due to osteoarthritis is the last thing that might come to your mind, but it actually isExercise better for your kneeas a lack of exercise. If you don't move your knee, it can stiffen, which can worsen the pain and make it more difficult to carry out your daily activities.
Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint. Stronger muscles can reduce stress on your knee and help your knee joint move more easily.
Before starting an exercise program for knee pain, you should speak to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.
Stretching exercises
Before you begin stretching, you should warm up for at least 5 to 10 minutes. Low-impact activities such as: Other activities, such as cycling on an indoor bike trainer, walking, or using an elliptical machine, are good warm-up options.
After warming up, perform the following three stretches and repeat them after completing the knee muscle strengthening exercises.
Try to do these exercises for knee pain at least four to five times a week.
1. Stretch the heels and calves
This stretch exercises the muscles in your lower leg, particularly your calf muscles (gastrocnemius and soleus).
How to do this exercise:
- Stand facing a wall.
- Support yourself with your hands on the wall and move one foot back as far as possible. The toes of both feet should point forward, heels flat on the floor, and knees slightly bent.
- Lean toward the wall and hold the position for 30 seconds. You should feel the stretch in your calf muscles at the back of your leg.
- Switch legs and repeat the exercise.
- Do this exercise twice for both legs.
2. Stretch the quadriceps
This stretch focuses on the front thigh muscle called the quadriceps. Performing this exercise can help improve the flexibility of your hip flexors and quadriceps muscles.
How to properly stretch the quadriceps:
- Stand next to a wall or support yourself with a chair. Your feet should be shoulder-width apart.
- Bend one knee so that your foot goes up toward your butt.
- Grab your ankle and gently pull it toward your butt as far as possible.
- Hold the position for 30 seconds.
- Return to the starting position and switch legs.
- Repeat the exercise 2 times on each side.
3. Hamstring stretches for knee pain
This exercise stretches the hamstrings, which are the muscles at the back of the thigh. You should feel this stretch in the back of your leg and up to the base of your buttocks. As you flex your foot, you can also feel the stretch in your calves.
Here's how it's done:
- For this stretch, you can use a mat to cushion your back.
Lie on the floor or mat and stretch both legs. If it is more comfortable, you can also bend both knees and place your feet flat on the floor. - Lift one leg off the floor.
- Place your hands behind your thigh but below your knee and gently pull your knee toward your chest until you feel a slight stretch. This shouldn't be painful.
- Hold the position for 30 seconds.
- Lower down and switch legs.
- Repeat the process 2 times on each side.
Strengthening exercises
According to the American Academy of Orthopedic Surgeons, you can reduce stress on your knee joint by regularly exercising the muscles around your knee. To strengthen your knees, focus on exercises that work your hamstrings, quadriceps, glutes, and hip muscles.
4. Half squat
The half squat is a great way to strengthen your quadriceps, glutes, and hamstrings without putting any strain on your knees.
Here's how it's done:
- Place your feet straight and pelvis-width apart. Place your hands on your hips or extend your arms in front of you to help maintain your balance.
- Tilt your hips by pushing your pelvis backwards. Then bend your knees slightly and squat down a little. This is halfway to the full squat.
- Pause for a few seconds and then stand up by pressing into your heels.
- Do 2 to 3 sets of 10 reps each.
5. Heel raises
This exercise strengthens the back of the lower legs, including the calf muscles.
How to do the exercise:
- Stand with your feet shoulder-width apart. To do it safely, you can hold on to the back of a chair.
- Lift both heels off the floor so that you are standing on the balls of your feet.
- Slowly lower your heels to the starting position. Control is important with this exercise to strengthen the calf muscles.
- Do 2 to 3 sets of 10 reps.
6. Hamstring curl
The standing hamstring curl works the hamstrings and glutes. Good core strength is also required to keep the upper body and hips stable.
This is how it works:
- Stand facing a wall or lean on a chair. Your feet should be hip-width apart.
- Lift one foot, bend the knee and lift the heel toward the ceiling. Walk back as far as you can, keeping your upper body still and your hips facing forward.
- Hold the position for 5 to 10 seconds.
- Relax and return to the starting position.
- Do 2 to 3 sets of 10 reps per leg.
7. Beinstrecker
By using your own body weight instead of weights, you take additional pressure off your knees.
How to perform this exercise:
- Sit upright in a chair.
- Place your feet flat on the floor, hip-width apart.
- Look straight ahead, tighten your thigh muscles and stretch one leg as high as possible without lifting your buttocks off the chair.
- Hold the position and then slowly lower the leg to the starting position.
- Do 2 to 3 sets of 10 reps for each leg.
8. Straight leg raises while lying down
The straight leg raise will strengthen both your quadriceps and your hip flexors. As you flex your foot at the end of the movement, you should also feel tension in the tibia (the front of the two bones of the lower leg).
If this exercise becomes easier for you, you can add a 2kg ankle weight and gradually work your way up to a heavy weight as you build strength in your legs.
How to perform this exercise:
- A mat would be useful for this exercise to protect your back.
- Lie on the floor with one leg bent and one leg extended.
- Tighten the quadriceps of the straight leg and slowly lift it off the floor until it is level with the bent knee.
- Hold the position for 5 seconds and then lower the leg to the starting position.
- Do 2 to 3 sets of 10 reps for each leg.
9. Side leg raises
This exercise works both the hip abductors and glutes. The hip abductors, located on the outside of the hip, help stabilize the body during squatting, bending, and lifting. Strengthening these muscles can help prevent and treat pain in the hips and knees.
If this exercise becomes easier for you, you can use 2kg ankle weights and gradually work your way up to a heavier weight as you build strength in your leg muscles.
How to perform this exercise:
- Lie on one side on the floor with both legs on top of each other. Place your lower hand under your head with your arm bent and place the other hand in front of your body.
- Slowly lift your top leg without momentum, up to a maximum of 45 degrees from the floor. You should feel tension on the side of your hip.
- Hold the upper position for 5 seconds and then lower the leg.
- Do 2 to 3 sets of 10 reps for each leg.
10. Leg raises in a prone position
This exercise works both the hamstrings and glutes. If this exercise becomes easier for you, you can use 2kg ankle weights and gradually work your way up to a heavier weight as you strengthen your leg muscles.
How to perform this exercise:
- Lie on your stomach on a mat and stretch your legs behind you. You can rest your head on your arms.
- Tighten the gluteal and thigh muscles of the left leg and lift the leg as high as possible without pain. Make sure your pelvic bones stay on the floor during this exercise.
- Hold the leg in the raised position for 5 seconds.
- Lower the leg, rest for 2 seconds, then repeat.
- Do 2 to 3 sets of 10 reps per leg.
Other types of exercises for knee pain
Once you have built enough knee strength and stability, consider adding low-impact exercises to your routine. These generally put less strain on your joints than high-impact exercises like running or jumping.
Some good examples of joint-friendly exercises for knee pain include:
Yoga
Tai Chi
Training am Crosstrainer
To swim
Indoor-Cycling
Water aerobics
Nordic Walking
