12 Oct Strengthening Exercises To Relieve Knee Pain
Knee pain is something that is common among all age groups. It can affect young people due to injury or a rigorous workout regimen; there are even some forms of arthritis that can cause knee pain in kids. Knee pain can also affect older people due to osteoarthritis and aging bones that cannot handle much strain.
There are exercises, however, that you can do to perhaps relieve some of the pain in your knees. Knee strengthening exercises are a great way to manage knee pain before having to consider surgical treatment. It’s wise to get your doctor’s approval before attempting any of these exercises for your knee pain (e.g. those with rheumatoid arthritis should be careful about overusing a knee joint with an active flare).
1. Straight Leg Raise
This easy exercise improves the stability and strength of the quadriceps and puts little to no stress on the knee. It is a good workout for not only your knees but also your entire legs.
Lie on your back on the floor, with your right leg straight and your left knee bent (with left foot flat on floor). Lift your right leg up about one foot, without bending your knee. Hold this position for about five seconds before slowly lowering your leg back to start position. Ensure that your knee is straight during the entire process. Switch legs and repeat the process by bending your right knee while lifting your left one up straight. Repeat this exercise for a total of ten to twenty times.
You can also try side leg raises where you lie on your side instead of your back and lift the top leg with knee straight up to a 45-degree-angle.
Note: You should be wary of doing a Straight Leg Raise if you have back problems.
2. Quad Clenches
This is a great exercise for those who have pain when moving their knees as it strengthens the quad muscles and avoids stressing the knee joint with a lot of movement.
Lie flat on your back, keeping your legs straight. Bring your knee down by tightening the muscle at the front of your thigh. Hold for five seconds. You can opt to do both knees at once or do one at a time. Repeat twenty times, or as many as your knees can tolerate.
3. Wall Calf Stretch
The calf muscles, often ignored during exercise, help support the knee, and should, therefore, be part of all knee strengthening exercises. They need to be stretched to reduce any pain that may travel up the leg to the knee.
To do this exercise, find a wall that you can lean against. Face the wall and stand at a distance where your palms can rest against the wall with your elbows slightly bent. Step back with one foot. In this position, both heels and toes should be on the floor. Lean toward the wall, keeping your back knee as straight as possible. Feel the stretch at the calf of your back leg. Hold this position for about five to ten seconds before releasing. Repeat the procedure using the other foot. Try to do about twenty stretches per leg, and more if the calf still feels tight.
4. Short Arc Knee Extension
This exercise is ideal for those with walking difficulties due to knee or hip pain. When done properly, it can alleviate pain. It helps strengthen the quad muscles without moving the knee a whole lot.
Lie on your back with your leg lying horizontally on the floor. Place a rolled-up towel under your knee, and slowly lift your foot until your knee is straight, without lifting the knee from the rolled-up towel. Hold for five seconds, then lower your foot. Repeat with the other knee. Repeat this process twenty times on each side, or as much as your knee can tolerate.
5. Long Arc Knee Extension
This is a knee exercise commonly used in physical rehab centers for knee problems. It strengthens the quad muscles and enhances knee mobility, reducing knee pain and stiffness.
Sit on a firm chair with your knees bent and your feet on the floor. Lift your foot up until your leg is straightened. Hold this position for five seconds then lower your foot. Repeat the procedure with your other foot. Do this for ten minutes, or as much as your knee can tolerate without pain.
Note: Another consideration for reducing inflammation that can cause knee pain is to adhere to an anti-inflammatory diet. Get your FREE copy of “The Quick Start Guide To The Dr. Venus Diet” for more information on how to incorporate anti-inflammatory foods into your diet. Sign up for your FREE e-book in the registration box below.
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