Knee pain can be a common issue that affects people of all ages. Whether it’s due to injury, arthritis, or overuse, finding relief from knee pain is essential to maintaining your mobility and quality of life. One way to manage knee pain is through specific exercises that help strengthen the muscles around the knee joint and improve flexibility.
1. Quad Sets
Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. This form of traditional Chinese medicine, which involves inserting fine needles at certain points on the body, is widely used to relieve many types of pain and may help knee pain. 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.
As you do more stretching you should feel your range of movement improve and you’ll be able to stretch further. As this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days. You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with. However, a gradual return to normal activities is the best way to get good short and long term results after a knee problem. Patellofemoral pain syndrome is a general term that refers to pain arising between the kneecap and the underlying thighbone.
Quad sets are a simple yet effective exercise for strengthening the quadriceps muscles, which play a crucial role in supporting the knee joint. To perform quad sets, sit on the floor with one leg extended and the other bent at a 90-degree angle. Tighten the muscles in the front of the thigh of the extended leg and hold for a few seconds before relaxing. Repeat this exercise for 10-15 repetitions on each leg.
Some types of knee pain can be cured by exercise, like patellofemoral pain syndrome. This entirely depends on the cause of pain, as some injuries need medications or surgery to resolve. Exercise has a cumulative effect, so the more you do it, the better your knee will be. That’s why it’s key to start slowly and build up over time. But if the symptoms increase or persist for more than 24 hours, please get your joint checked by a physical therapist or doctor.
2. Hamstring Curls
The American Academy of Orthopaedic Surgeons recommend the following exercises to help strengthen the muscles around the knee and increase the range of motion. Knee conditioning exercises can help strengthen the knee and therefore relieve pressure and pain. Stretches can also increase mobility and reduce stiffness.
Hamstring curls target the muscles at the back of the thigh, which also provide support to the knee joint. To do hamstring curls, stand behind a chair or use a wall for support. Slowly bend one knee and bring your heel towards your buttocks, then lower it back down. Perform 10-15 repetitions on each leg to help improve knee stability.
All the moves above can be modified so you can achieve the gradual progression that builds the knee’s tolerance to stress without aggravating pain. Certain exercises can help strengthen the muscles surrounding the knee. If a person experiences pain during these exercises, they should stop doing them and speak to a healthcare professional or physical therapist. A healthcare professional or physical therapist can assess and diagnose knee pain and may recommend that a person perform stretches as part of their rehabilitation. After exercising any muscle group, it is important to stretch the muscles.
3. Straight Leg Raises
Straight leg raises are another beneficial exercise for knee pain relief, as they help strengthen the quadriceps without putting too much stress on the knee joint. Lie on your back with one leg bent and the other straight. Lift the straight leg up to the height of the bent knee, then slowly lower it back down. Aim for 10-15 repetitions on each leg to build strength and stability.
If the muscles aren’t flexible, the knee joint sometimes won’t move properly, says Dr. Elson. Some knee pain will go away on its own within a few weeks with a reduction in activity level, Stewart says. Treatments will depend on the cause of the pain, but most knee pain will respond well to physical therapy and a home exercise program, he says. Most people experience knee pain at some time in their life, says Bruce Stewart, M.D., an orthopedic surgeon with Shoreline Orthopaedics in Holland, Michigan. Common causes include injuries and osteoarthritis (inflammation of the joint) as well as meniscal tears.
4. Wall Sits
Wall sits are a great exercise for building endurance in the muscles around the knee joint. To do a wall sit, lean against a wall with your feet hip-width apart and slide down into a sitting position with your knees at a 90-degree angle. Hold this position for 30-60 seconds, or as long as you can tolerate. Repeat 2-3 times to help improve leg strength and reduce knee pain.
5. Step-Ups
Step-ups are a functional exercise that mimics everyday activities like climbing stairs, making them great for improving knee strength and stability. Find a sturdy step or platform at knee height and step up with one foot, then step back down. Repeat this movement for 10-15 reps on each leg to help alleviate knee pain and improve overall mobility.
These exercises can be incorporated into your daily routine to help manage knee pain and improve joint function. Remember to consult with a healthcare provider or physical therapist before starting any new exercise program, especially if you have existing knee issues or injuries. With consistency and proper form, these exercises can help you find relief from knee pain and get back to doing the activities you love.
