No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. “Exercise is one of the most important things you can do for knee pain,” says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School. This exercise is simple to do but can pay big dividends. As you get stronger, step up this exercise by using a resistance band just above the knees. 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.
The straight leg raise strengthens your quadriceps and your hip flexor muscles. If you flex your foot at the end of the move, you should also feel your shins tighten. Dr. Paul says when you suffer from a knee injury, it can be because the surrounding muscles aren’t strong enough to help offload forces on the knee. These exercises help improve strength to quash inside knee pain and prevent it from returning. Dr. Paul says the MCL works as a band-aid over the joint line.
If you are experiencing knee pain, it can greatly impact your daily life and activities. However, incorporating a knee pain routine into your daily schedule can help alleviate discomfort and improve mobility. Here are some simple exercises and stretches that can help relieve knee pain:
That’s because the cold will constrict blood vessels and slow circulation, which reduces swelling. Compression can also reduce swelling by pushing blood and other fluids out of the knee, which helps improve circulation. Exercise should not make your existing knee pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways.
Stretching can address the muscular imbalances involved in knee pain by improving strength and flexibility. If your knee pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms. People sometimes assume that knee pain is just a part of getting older or an unavoidable side effect of their jobs or activities. You might feel pain every once in a while, but don’t ignore it if it’s been more than a few days in a row since you’ve been pain-free. The knee is the biggest joint in your body, and it absorbs and supports a lot of your weight as you move.
A physical therapist will show you stretches and exercises that strengthen the muscles around your affected knee. This will improve your stability and can relieve pain. Knee-strengthening exercises do not directly affect the knee joint. However, they can strengthen the muscles surrounding it.
Exercise Routine
Regular exercise is essential for maintaining healthy knees. Try incorporating the following exercises into your routine:
- Lunges: Lunges help strengthen the muscles around the knee joint, providing support and stability.
- Leg Raises: Leg raises help strengthen the quadriceps, which can help reduce knee pain.
- Calf Raises: Calf raises help strengthen the calf muscles, which can help support the knee joint.
To increase difficulty, cross your arms on your chest and close your eyes – this will test your stability. Most people can take over-the-counter NSAIDs (ibuprofen, aspirin and naproxen) or acetaminophen (Tylenol®). Don’t take these medications for more than 10 days in a row without talking to your provider or if you have kidney or liver disease. Over-the-counter medications — such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — may help ease knee pain.
Go to the emergency room or call 911 (or your local emergency services number) if you’ve experienced a trauma like a car accident or severe fall. Go to the ER if you can’t move your knee or leg, or if you think you have a broken bone. A knee brace supports your knee and holds it in place. They’re usually made of stiff plastic or metal with cushions and straps that wrap around your knee and leg. Your provider will tell you which type of brace you’ll need and how often you should wear it.
Stretching Routine
Stretching is crucial for improving flexibility and reducing stiffness in the knee joint. Incorporate the following stretches into your routine:
- Quad Stretch: Stand on one leg and pull your other foot towards your glutes to stretch the quadriceps.
- Hamstring Stretch: Sit on the floor with one leg straight and the other bent, reaching towards your toes to stretch the hamstrings.
- Calf Stretch: Stand facing a wall with one leg back, keeping it straight while leaning forward to stretch the calf muscles.
FAQs
Here are some common questions about knee pain routines:
- How often should I do these exercises? Aim to do these exercises and stretches at least 3-4 times a week for best results.
- Should I consult a doctor before starting this routine? If you have severe knee pain or a history of knee injuries, it’s advisable to consult a doctor or physical therapist before starting any new exercise routine.
By incorporating these simple exercises and stretches into your daily routine, you can help alleviate knee pain and improve your overall knee health. Remember to listen to your body and modify the routine as needed to suit your individual needs.
