Knee pain can be a common issue that many people face, whether it’s due to injury, overuse, or conditions like arthritis. However, incorporating regular exercise into your routine can help alleviate knee pain and improve mobility. Here are some effective exercises you can try:
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. In certain conditions, different types of braces may be used to help protect and support the knee joint. Your doctor may prescribe medications to help relieve pain and to treat the conditions causing your knee pain, such as rheumatoid arthritis or gout.
1. Straight Leg Raises
Although it looks simple, this exercise is an effective way to strengthen your quads and promote stability. If it’s uncomfortable on your knees, you may be pushing through your feet too much. Try moving your feet a little closer or further from your butt to fix this. To increase difficulty, try it while standing on one foot.
See, if you have existing knee pain, pushing through it can make it worse. It can delay your progress or even set you back if you force things. After that period, change at least one of the exercises. Switching things up every month or so makes sure you don’t overdo it with any movement and prevents injury. This stretch is the best way to finish your session (or your day!).
This exercise helps strengthen the muscles around the knee joint, which can provide added support and reduce pain. To do straight leg raises, simply lie on your back, bend one knee, and keep the other leg straight. Lift the straight leg up to the height of your bent knee and then slowly lower it back down.
2. Wall Sits
Wall sits are great for strengthening your quads, hamstrings, and glutes, which can all help support the knee joint. To do a wall sit, lean against a wall with your feet shoulder-width apart and slide down until your knees are at a 90-degree angle. Hold this position for 30 seconds to a minute and then slowly stand back up.
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3. Hamstring Curls
Hamstring curls target the muscles on the back of your thighs, which can help stabilize the knee joint and reduce pain. You can do this exercise either lying down or standing up. Simply bend your knee and bring your heel towards your buttocks, then slowly lower it back down.
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4. Calf Raises
A person can take several steps to help prevent injury and relieve knee pain. So if you’ve been a runner for years, osteoarthritis doesn’t mean you have to toss away your running shoes. Instead, consider scaling back mileage or intensity to ease strain on your knees. Stretching can help minimize the loss of flexibility in and around your knee.
Weak calf muscles can put extra strain on the knee joint, so strengthening them through calf raises can help alleviate knee pain. To do calf raises, stand with your feet hip-width apart and slowly lift your heels off the ground as high as you can, then lower them back down.
These exercises are just a few examples of the many options available for knee pain relief through exercise. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing knee issues. With consistency and proper form, you can strengthen the muscles around your knee joint and experience relief from knee pain.
