12 Exercises for knee pain relief

Pain in and around the knee signifies knee pain. Knees are vital for movement. They play a major role during exercise and for performing regular activities. Therefore, having knee pain can be extremely burdensome. 

Many people move incorrectly while performing exercises, which can lead to knee pain or injuries. Additionally, performing even basic activities like walking can be difficult when a person has weak or injured knees.

Some workouts can be performed at home to strengthen the knees and ease the pain. Since each of these muscles supports the knee joint, strengthening the glutes, quadriceps, hamstrings and calves is crucial.

Exercises that strengthen the muscles around the knee joint help prevent further injuries and treat existing ones, including those brought on by arthritis and those sustained during sports-related activities.

Exercise and knee pain 

Exercise may be the last thing on the mind while experiencing knee pain. Only 13% of men and 8% of women with knee osteoarthritis engage in the necessary amount of weekly activity. However, the best thing one can do for the knees is exercise.

Exercise is an excellent treatment for knee pain, but it needs to be the correct type of exercise. Overdoing it during workouts or pounding the knees with high-impact activities could exacerbate knee pain. But by adhering to these do’s and don’ts while exercising, knee issues can be easily prevented.

Stretching and warm-up exercise 

Exercises for stretching the lower body may help increase the flexibility and range of motion in the knee joint. This results in easy movement of the knee.

It is vital to warm up for at least 5 to 10 minutes before beginning to stretch. Warm-up exercises with low impact include walking, using an elliptical machine or cycling on a stationary cycle.

Try to perform stretching exercises and workouts four to five times per week.

Quadriceps stretch 

The patella, or kneecap, will be under more pressure the tighter the quads are. Pain that seems to be emanating from beneath the kneecap may be brought on by tight quadriceps.

How to perform?

• Lay down on floor.
• Maintaining a straight bottom leg while bending the upper knee to place the foot next to the buttocks.
• Pulling the top foot toward the butt while holding it in place. So that one can maintain a solid hip position. Hold in the position for 30 to 60 seconds.
• Switch sides and repeat.

Heal and calf stretch.

The lower leg muscles, more notably the calf muscles, are the focus of this stretch. 

To perform this stretch.

• Stand facing a wall.
• Place the hands on the wall and step back as far as possible. 
• With the heels flat and the toes of both feet pointing forward, bend the knees slightly.
• Lean into the stretch. Hold the stretch for 30 seconds. The back leg feels stretched.
• Repeat while changing legs.
• Repeat the stretch twice for both legs.

Half squat

Half squatting is a super exercise for the glutes, hamstrings and quadriceps. The exercise doesn’t involve placing too much stress on the knees. 

How to perform?

• Start off by squatting down while standing, placing the feet at shoulder-width distance. 
• Put the hands on the hips and raise the arms straight in front to maintain an upright torso.
• Draw the navel inward toward the spine. 
• Squat down to halfway through a full squat.
• Lift yourself back up to a standing position after pausing to tighten the muscles.
• Repeat this ten times.

Hamstring stretch 

If the knee pain restricts mobility and makes it difficult to stand up after sitting or lying down, the standing hamstring stretch is a suitable option. There are many types of hamstring stretches.

To perform hamstring stretches,

• Stand straight in front of a step or a block.
• Place the heel on top of the step with the toes pointed up toward the ceiling. 
• Make sure that the leg is straight to ensure that the knee is fully extended.
• Slowly bending forward, move the chest toward the leg. 
• Leaning forward, maintain a flat back and a straight leg. 
• Hold in the position for 20 to 30 seconds. 
• Then, go back to the starting position.
• Repeat the stretch on the opposite side.

Straight leg raises 

Straight leg raises are usually the first exercises recommended post-knee replacement surgeries. It strengthens the muscles in the quadriceps and hip flexors. By engaging the quadriceps, this exercise stabilises the knee joints while moving.

How to perform?

• Lay on the back and use a neck roll or pillow to support the neck. 
• Position the hands by the side.
• Bring one leg in by keeping the back in a neutral position and positioning the other foot flat. 
• Maintain a straight, shoulder-level posture with the arms. 
• Stretch the other leg straight up. 
• Lift the other leg in front to the height of the bent knee while keeping the toes pointed upward. 
• Carefully bring the leg back to the starting position. 
• Perform three sets of 10 reps of this exercise on each leg. 
• Do this exercise two to three times per week.

The exercise can also be performed by raising both legs.

Wall sits 

The wall sit is another excellent knee-strengthening exercise that is used to increase the strength and endurance of the glutes, quadriceps and calves. 

To perform wall sit.

• Place the back flat on a wall. Squat down till the hips and knees are at a 90-degree angle. 
• Hold this position for 10 seconds. 
• Perform three walls sits.

Calf raises 

Calf raise works by strengthening the back of the lower legs.

How to perform?

• Stand straight with the feet shoulder-width apart. 
• Stand near a wall or chair for stability if needed. 
• Lift the heels off the floor and stand on the balls of the feet.
• Lower the feet gradually. 
• Repeat the exercise 10 times in total.

Bridges 

Bridges make the hamstrings and glutes stronger. The core’s stability is also maintained through bridges.

To perform bridges,

• Lie on the ground with the face facing the air, and the knees bent and feet kept flat.
• Gently press the lower back toward the floor, which is the best way to stimulate the abs.
• Raise the hips to appear like a bridge.
• Squeezing the glutes and bringing the belly button closer to the spine will help one maintain core stability.
• Maintain this position for 5 to 10 seconds. 
• Gradually lower the hips to get back to the starting position. 
• Complete 20 times of this exercise.

Clamshells

Exercise for strengthening the hips also promotes stability, balance and injury avoidance. The legs will look like they are expanding and shutting like a clamshell while performing this exercise. A band can also be used for the exercise.

How to perform?

• Lay on the side with the forearm on the floor, and the knees bent at a 45-degree angle. 
• Ensure that the hips are slightly above the floor. The ankles and feet must remain in contact.
• Squeeze the belly button toward the spine to activate the core.
• Place the feet together and lift the upper knee as high as possible without wobbling the hips or pelvis (like a clamshell opening).
• Maintain the position for five to ten seconds.
• Slowly bring the leg to the initial position. 
• Repeat the process 20 times on each side.

Side leg raises 

Side leg raises improve muscle endurance and activates the three hip abductor muscles.

How to perform?

• Lie down sideways on a flat surface.
• Keep the legs straight with the legs placed one atop  the other.
• Lift the top leg and place it in position for a few seconds.
• Slowly lower the leg to get back to the starting position. 
• Repeat the exercise 10 times in a row.
• Turn to the opposite side and repeat the same.

Hamstring curls 

The hamstrings and glutes are the focus of the standing hamstring curl. To maintain the stability of the upper body and hips, one requires strong abdominal muscles. 

To perform hamstring curls.

• Stand using a chair or a wall as support. Place the feet in the hip distance.
• Bend the knee, and lift one foot up with the heel facing the ceiling.
• Keep the upper body motionless with the hips pointing forward. One can lift the foot as far as one can.
• Hold in the position for 5 to 10 seconds.
• Relax. Return to the initial position.
• Perform 2 to 3 sets of 10 repetitions on each leg.

Prone leg raises 

Prone leg raises are used for strengthening the hamstrings and the glutes. Weight can also be added to the ankle once a person gets used to performing the exercise. This helps build strength in the leg muscles.

How to perform?

• Lay with the face down.
• Rest the head on the forearms with the legs straight behind.
• Start with one leg and elevate it as high as possible by contracting the glutes and hamstrings. 
• Then slowly return to the normal position. 
• Repeat the exercise 10 times.
• Switch legs and repeat it on the other side.

What else helps with knee pain? 

Apart from physical activity, stretching and strengthening exercises, the following list also helps relieve knee pain.

• Medications
• Weight loss 
• Diet
• Posture and support
• Massage
• PRICE (Protection, Rest, Ice, Compression and Elevation)
• Heat and cold treatment.

Conclusion 

Physical activity is one of the most crucial things one can do to treat knee pain. The correct combination of strengthening and stretching exercises can reduce discomfort by enhancing the way the joint moves and functions. For example, weak hip muscles could put greater stress on the knee, making the pain worse.

Knee pain can be relieved by strengthening the muscles surrounding the hip joint. Also, tight muscles around the knee can occasionally contribute to or exacerbate knee discomfort. The knee joint may occasionally not move correctly if the muscles are not flexible. This issue is frequently resolved with stretching.

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