If you suffer from aching knees, incorporating the right exercises into your routine can help alleviate pain and strengthen the muscles surrounding your knee joints. It is important to choose low-impact exercises that are gentle on your knees while still providing effective results.
Always consult a medical provider for diagnosis and treatment. Stand next to a kitchen counter or the back of a chair for support. With your feet shoulder-width apart, squat down to a comfortable distance, keeping your body weight on your heels. Use only your legs — do not use arms to pull up and lower yourself down. To perform a wall squat, you will stand straight against the wall, with your back, head, and hips touching it.
These exercises typically put less stress on your joints than high impact exercises, like running or jumping. As this exercise gets easier, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your legs. The anterior cruciate ligament (ACL) in the center of the knee prevents it from sliding forward. The MCL on the inside of the knee keeps it from bending too far in. “An ACL or MCL injury will give you more instability than pain in the long run,” says Dr. Tjong.
If you cannot yet touch your toes in this stretch, you can do the same steps, reaching out as far as you comfortably can. Over time, repeating this stretch will improve your flexibility, and you will eventually be able to touch your toes. You want to avoid sliding down the wall too far during a wall squat. Your hips should be aligned with your knees or higher.
Exercise is the best treatment for most arthritic knee pain. You should not try to correct your knee pain with exercise if you have experienced a pop in your knee. Other signs that you need to see a doctor include a knee that swells, buckles, or locks up.
Benefits of Exercise for Aching Knees
Low-impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options. “This gets the quad and knee firing up again so that you can progress to other exercises,” says Dr. Paul. “The meniscus is a soft-tissue disc, another type of cushion in the knee,” explains Dr. Tjong. If you have a weakness in one of these categories, here’s what could be causing your inside knee pain. A painful or unstable knee can make a fall more likely, which can cause more knee damage. If this is the first time you have attempted these exercises please read the information below before starting.
The following knee stretch exercises can help bring pain relief. Each one is easy to perform and beneficial in helping restore pain-free mobility to your knee joint. To ensure you’re doing this stretch properly, keep your standing leg (the leg not being stretched) straight with a slight bend in the knee. If you feel pain in your back while doing this, let off the stretch somewhat.
These exercises strengthen the quads (which straighten the knee), the hamstrings (which help bend the knee), and the glutes and hips (which help stabilize the knee). They also help with balance by helping to stabilize the knee and improve important functional activities like walking over uneven surfaces. 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. Some knee pain will go away on its own within a few weeks with a reduction in activity level, Stewart says.
Regular exercise can help improve flexibility, reduce stiffness, and increase strength in the muscles that support your knees. By incorporating specific exercises into your routine, you can also help prevent further injury and improve overall joint health.
Top Exercises for Aching Knees
- Quad Sets: Sit with your leg straight and tighten the muscles on the top of your thigh. Hold for a few seconds and then relax. Repeat several times on each leg.
- Straight Leg Raises: Lie on your back with one leg bent and the other straight. Lift the straight leg off the ground, hold for a few seconds, and then lower it back down. Repeat on each leg.
- Hamstring Curls: Stand behind a chair and hold onto it for support. Bend one knee and bring your heel towards your buttocks. Slowly lower your foot back down. Repeat on each leg.
- Step-Ups: Use a step or stairs to step up and down, leading with one leg at a time. This exercise helps build strength in your quadriceps and glutes.
FAQs
Q: How often should I exercise for aching knees?
A: Aim to do these exercises at least 2-3 times a week to see improvements in your knee pain and function.
Q: Can exercise worsen my knee pain?
A: If done correctly and with proper form, exercise should not worsen your knee pain. Start with low-impact exercises and consult with a physical therapist if needed.
By incorporating these exercises into your routine and focusing on strengthening the muscles around your knees, you can help alleviate pain and improve your overall knee health. Remember to listen to your body and stop any exercise that causes increased pain. Consult with a healthcare provider before starting any new exercise routine, especially if you have pre-existing knee conditions.
