If you suffer from knee pain, finding the right exercises to strengthen and stretch your knees can be crucial in managing your condition. While it’s important to consult with a healthcare professional before starting any exercise regimen for knee pain, there are some general exercises that may help provide relief.
A mobility device like a walker, a pair of crutches, or a cane may also be needed. If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. A standing hamstring stretch is also an effective way to stretch the backs of the legs, and it is less strenuous for the lower back than toe touches. There are many different ways to stretch the hamstrings in the back of the legs. This type of activity can help increase blood flow to the muscles and allow them to be more flexible.
When one or both pads of cartilage that cushion each of your knee joints deteriorates or tears, you may feel pain and a sticking or locking sensation. Research supports the idea that motion is lotion for the joints. Take running, for example, which is often falsely blamed for being bad for the knees. One analysis of 115,000 people found that recreational runners are actually less likely to develop knee osteoarthritis than sedentary people (3.5% vs. 10.2 %). The pain is caused by irritation of the cartilage underneath the kneecap when it does not glide or sit properly. Exercise can help to eliminate problems that lead to this irritation.
1. Quad Sets
Quad sets are a simple yet effective exercise for strengthening the quadriceps muscles, which play a key role in supporting the knee joint. To perform quad sets, sit with your legs straight out in front of you. Tighten the muscles on the top of your thigh and hold for a few seconds before releasing. Repeat this exercise several times throughout the day.
Start slowly with fewer repetitions to ensure you get your form right. Two to add to your routine are the side-leg raise, and the single-leg lift. Do this workout at least two days a week to start and ideally work up to every other day. When you can do this exercise easily, you can make it tougher by holding small hand weights.
2. Hamstring Curls
OA is also most likely in adults over 50 years of age and is known as a “wear-and-tear” type of arthritis, where joint damage occurs from knee cartilage breaking down. When there are problems that affect joints, or the areas where bones meet together, you may experience pain along with other symptoms like swelling and stiffness. If your knee pain is new, get a doctor to check it out. It’s best to know what you’re dealing with ASAP so you can prevent any more damage. You can do many things to help knee pain, whether it’s due to a recent injury or arthritisyou’ve had for years. Over-the-counter medications — such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — may help ease knee pain.
Hamstring curls are another beneficial exercise for knee pain, as they help strengthen the muscles at the back of the thigh, which can help stabilize the knee joint. To do hamstring curls, lie on your stomach with your legs straight. Slowly bend one knee, bringing your heel towards your buttocks, then lower it back down. Repeat on the other side.
3. Straight Leg Raises
Straight leg raises are a great way to strengthen the muscles around the knee without putting too much stress on the joint itself. To perform this exercise, lie on your back with one leg bent and the other straight. Slowly lift the straight leg off the ground, then lower it back down. Repeat on both sides.
If this is the first time you have attempted these exercises please read the information below before starting. A 2018 study suggests that yoga may be effective for knee pain due to osteoarthritis. A person should feel this stretch at the back of the thighs and the buttocks. Patellofemoral pain syndrome is a general term that refers to pain arising between the kneecap and the underlying thighbone. Many types of minor knee pain respond well to self-care measures. Physical therapy and knee braces also can help relieve pain.
Remember to listen to your body and stop any exercise that causes increased pain or discomfort. By incorporating these exercises into your routine, you may find relief from knee pain and improve your overall mobility.
