Knee pain can be a real drag for people of all ages. It includes pain felt behind and around the kneecap, especially during stair climbing, squatting, running, and walking while carrying a heavy load and even hitting those long-anticipated gym sessions. Whether you’re an avid runner or a weekend warrior, dealing with knee pain can put a kink in your favorite activities.
According to the Centers for Disease Control and Prevention (CDC), knee pain affects nearly half a million people annually in the U.S., and is one of the big reasons why they seek medical treatment.
What causes knee pain?
People often ask us about their knee pain reasons. Knee pain can happen by many factors, including lack of flexibility, improper exercise form, weakness of knee-joint muscles, flat feet, and stiff hips. There are a lot of other factors that can cause knee pain and might need medical attention. These could be:
- Osteoarthritis
- Tendinitis
- Bursitis
- Meniscus tears
- Sprained knee ligaments
A physical therapist can help you deal with knee pain by evaluating the injury, determining its cause, and offering proper treatment. This article will cover some of the best exercises for strengthening your knee and reducing knee discomfort.
Exercises for knee pain: the fastest way to relieve knee pain
If you’ve injured your knee or have arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion. Focus on exercises that target your hamstrings, quadriceps, glutes, and hip muscles to help strengthen your knees. The good news is that you can try out these exercises in the comfort of your home and get relief by consistently performing the following exercises:
Before that…
Always warm up your muscles before starting to exercise or stretch. Warm up with low-impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options. Remember, never engage in a workout that makes your pain worse.
Straight Leg Raises
To strengthen your quadriceps, do a simple exercise that puts little to no strain on the knee. Lie on your back, flatten your foot on the floor and bend one knee. Raise the other leg while keeping it straight to the level of the opposing knee. Repeat 10-15 times for three sets.
Prone Leg Raises
Lie on your stomach with your legs straight. Lift your leg toward the ceiling while tightening the hamstrings in one leg. Hold for 3-5 seconds, lower, and repeat 10-15 times on each side. Add ankle weights as you gain strength. If you feel back pain while performing this exercise, stop immediately and talk to your therapist about it.
Side Leg Raises
Lie on your side, your legs should be placed on top of one another. Cradle your head in your hand and place that hand on the floor in front of you. Raise your top leg as high as you comfortably can, and hold it there for a moment. Lower it slowly, then do at least 2 sets of 10 repetitions for each leg.
Hamstring Curls
Stand with your feet hip-width apart, facing a wall, or stand in a chair for support. Lift one foot, bend the knee, and raise your heel toward the ceiling. Hold for 5 to 10 seconds. Relax and lower to the starting position. On each leg, complete 2 sets of 10 repetitions.
Leg Extensions
To do the posture, sit up tall in a chair. Square your hips and legs so that your knees are bent at about a 90-degree angle. Look straight ahead and contract your thigh muscles, then lift one leg as high as possible without raising your buttocks off the chair. Pause, then lower to starting position. Repeat 2 to 3 sets of 10 repetitions on each leg.
Wrapping Up
Everyone experiences knee pain at some point in their lives, especially if you play sports or engage in other high-impact activities. And while these five exercises will help alleviate knee pain and bring you one step closer to a healthier knee, they aren’t the only exercises that can help relieve knee pain. There are also variations of these exercises available that you can try out depending on your specific needs. Causes of knee pain include chronic conditions such as arthritis, as well as more acute injuries like sprains and strains. If you’re experiencing severe knee pain, it’s best to talk to a doctor or physical therapist before performing these exercises.
With these tips in mind, you should have no problem relieving the pain in your knees—whether it stems from knee osteoarthritis, physical injury, or simply a lack of movement caused by sitting all day, these exercises can help get things moving again.
We also recommend you try taking a psoas massage. Tight psoas muscle can cause low back pain, hip pain, knee pain, plantar fasciitis, shoulder pain, etc. Psoas massage is one of the most integral forms of bodywork that helps you experience immediate relief. To get quick relief from knee pain, book a psoas massage therapy with Jacqueline Kane, a pain relief expert, who can help you discover the reason for your hidden pain and helps you in getting quicker recovery and relief!
