Having knee pain is never fun. Your movements are limited, and you may find it hard to perform regular activities without experiencing moderate to intense discomfort. So, if you are looking to improve your condition, then these exercises for knee pain should help you. After all, there is a way to enhance your mobility and slowly regain the strength of your knees.
Let me share with you some of the best knee exercises that address a wide range of areas surrounding your knee joints including the hamstrings, adductor, abductor and quadriceps. These are areas that also need to be strengthened to make sure your knees become less prone to injuries and pains. Along the way, you will notice that your movement improves with greater mobility at the same time.
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Best Exercises for Knee Pain
This exercise works your knee joints in a gentle but effective manner. To do this, all you need is a chair and a towel as your basic equipment. Sit comfortably on a chair with your feet pressed firmly on the floor. Then, place a long towel under one foot that is on the floor. Loop it under the foot and slowly pull on it using both hands. You will have to bend your knee and raise the foot about 5 inches off the ground. Just hold the pose for up to 10 seconds before releasing the towel. Repeat the movement about 5 times or more on each leg.
Stretching Exercises for the Hamstring
You also need to strengthen your hamstring to avoid getting cramps at the back of your thighs, which can come with a painful knee. For a good hamstring exercise, simply stand with your legs slightly apart (about 6 inches distance). Next, step one foot forward and keep your toes up. Be sure to have a chair next to you since you will need to hold on to it to maintain your balance. Bend gently the opposite knee, as well as the hip while keeping your lower back straight. This movement should work your hamstring and cause you to feel a stretch. Your upper body should move forward at your hip. Stay in this pose for about 10 seconds before releasing. Do the same movement on each leg.
There are two ways to do this exercise – one with the leg bent, and the other with the leg straight. For the bent-leg raise, sit in a chair and have one leg straightened in the air. Do not lock your knee while you do this pose, and hold for 30 to 60 seconds. Then, bend your knee, so you can lower the leg halfway to the ground. Try to remain in this position for 30 seconds before completely resting the leg. At the start, you can do just 2 repetitions, but attempt to go up to 4.
For the straight leg raise, you will need two chairs. Sit on one chair and rest your foot comfortably on the other chair in front of you. Slowly lift one foot up the chair, but keep the leg straight. Hold this pose for about 10 seconds and gently rest the leg back on the chair. Do the same movement to the other leg. Eventually, you should be able to hold the extreme pose up to 3 minutes as your knees become stronger.
Get a mat and lie on one side while bending your elbow to hold your head and upper body off the ground. Bend one leg (the one touching the floor), but keep the other one straight. Lift the leg and hold for about 10 seconds before lowering it back down. Then, do the same action to the other leg. Try to do about 3 sets with a maximum of 15 repetitions on each side. If you want to add some intensity and challenge, you may use ankle weights that will further strengthen your knees and abductors.
Before you perform any of these exercises, you should make it a point to consult your doctor for recommendations or advice. While these exercises for knee pain may be simple and easy for others, some people may find some difficulties performing these. Never push yourself too hard and stop right away if you are experiencing pain or discomfort while doing any of these movements.
Good luck and hope you will always have a healthy knee. You can read more tips here.