Try other activities, too, to work different muscles. Stretching can help minimize the loss of flexibility in and around your knee. “You want to make sure you’re stretching your hamstrings, quads, calves and hip flexors to help address any stiffness you might feel,” says Dr. Orlandi. While it may be tempting to avoid exercise when knee pain occurs, this is not always the appropriate solution.
To increase the stretching sensation, squeeze the glute of the same side as you hold the stretch. To increase difficulty, hold the leg up for a few seconds. This exercise strengthens the lateral muscles on your thigh, which are key for knee stability. But it can worsen certain types of bursitis, so skip this one if you have that injury. If your hips drop a bit down as you straighten your leg, this movement is too advanced for you at the moment.
These can worsen pain and, if not done correctly, cause injury. Do use “RICE.” Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated. Arch supports, sometimes with wedges on one side of the heel, can help shift pressure away from the side of the knee most affected by osteoarthritis.
“There is a big relationship between hip strength and knee position,” Prestipino says. “By strengthening your hips, it can help avoid poor positioning of your knees and reduce strain.” Another great quad exercise for painful knees, this exercise helps to increase quadriceps muscle strength, which ultimately supports the knee and helps decrease pain.
Suffering from knee pain can make it challenging to stay active and exercise regularly. However, incorporating certain workouts and exercises can help alleviate knee pain and strengthen the muscles around the knee joint. Here are some tips and exercises to consider when working out with knee pain.
Your doctor may prescribe medications to help relieve pain and to treat the conditions causing your knee pain, such as rheumatoid arthritis or gout. In addition, low-impact cardio exercises like a stationary bike or an elliptical are a good way to restore your range of motion and help ease lingering swelling. However, because each type of sprain is unique, it’s a good idea to check with your doctor to establish any restricted activities.
Tips for Working Out with Knee Pain
- Listen to your body and avoid exercises that cause pain or discomfort.
- Start slowly and gradually increase the intensity of your workouts.
- Warm up before exercising to prepare your muscles and joints.
- Focus on low-impact exercises that are gentle on the knees.
- Consult with a physical therapist or fitness trainer for guidance on proper form and technique.
After that, she spent several years working for both large and not-so-large cycling brands before switching gears to become a NASM certified personal trainer. She’s honed her skills as a trainer and coach for over a decade, while also teaching Spin. During the dumpster fire that was the year 2020, she opened a fitness studio and began contributing regularly to Runner’s World and Bicycling as a freelance writer.
Exercises to Help Alleviate Knee Pain
1. Leg Extensions
Leg extensions can help strengthen the quadriceps muscles, which support the knee joint. Sit on a chair with your back straight, extend one leg at a time, and hold for a few seconds before lowering back down.
2. Hamstring Curls
Hamstring curls target the muscles at the back of the thigh, helping to support the knee joint. Stand behind a chair for support, bend one knee, and bring your heel towards your buttocks before lowering back down.
3. Wall Sits
Wall sits are a great exercise for strengthening the quadriceps and glutes without putting too much pressure on the knees. Lean against a wall with your knees bent at a 90-degree angle and hold for as long as you can.
By incorporating these exercises and tips into your workout routine, you can help alleviate knee pain and prevent further injury. Remember to listen to your body, start slowly, and consult with a professional if needed. Stay active and keep moving to maintain a healthy and strong body, even with knee pain.
