5 Exercises for Knee Pain

· July 22, 2017
Leading a sedentary lifestyle and being obese can be the main causes of pain in the knees. That’s why it’s important that you stay active to avoid any problems.

Knee pain is extremely common both in children and the elderly. There are countless things that can cause this discomfort, including obesity, muscle injuries, falls, osteoporosis, and old age. In today’s article we’ll look at 5 exercises for knee pain that should help you considerably.

The pain is usually caused by the wear of the cartilage that covers the superficial joints of your knee. Often this discomfort can be so intense that it causes mobility issues.

How to relieve knee pain?

First of all, it’s best to see a specialist – either a general practitioner or directly to an orthopedist. They’ll be able to analyze what you’re experiencing and what the cause of the pain may be. Once they’ve detected the problem, they’ll perform the relevant tests to identify the best treatment.

In addition, knee pain can be caused by a sedentary lifestyle, standing for long periods of time, or by a strenuous activity. Your discomfort might be helped by taking pain relievers.

If the pain becomes more constant, however, then you’ll need to look at exercises for knee pain that will help you more long term.

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Exercises for knee pain

A woman doing knee exercises
Exercise is the best way to keep your knees healthy. It will help alleviate the pain and maintain elasticity in both your cartilage and your muscles. By themselves, these routines can keep your cartilage moving and give strength to your leg muscles, and help you avoid injury or wear in the future.

If the pain in your knees is due to some kind of disorder, your doctor will most likely prescribe an exercise routine that’s tailored to your needs.

Whether or not it’s a problem your doctor can diagnose, the important thing is to resolve it. That’s why today we want to share five exercises for knee pain that will help you combat the pain in an effective way.

1. Leg raises

This is a simple way to strengthen your knees and your quadriceps.

  • Firstly, lie down in a comfortable place, whether it’s your bed or a yoga mat, and lift both legs.
  • It’s of the utmost importance that you don’t flex your legs. Keep them straight, and keep your knees straight.
  • It’s best to perform this exercise three or four times, with intervals of rest in between.

This exercise is especially recommended for people who have knee injuries from sports or due to an accident. Although regular practice is what matters, don’t overdo it in your repetitions, because the force you apply can also cause back pain.

2. Air squatsA woman doing air squats

  • Firstly, rest your back against a wall and separate your feet from the wall and each other.
  • In this position, start to lower yourself very slowly until you are “seated” in the air.
  • Hold this position for about 10 to 15 seconds. Then raise your body slowly and repeat.
  • It’s a good idea to perform five sets of 10 repetitions per day.
  • Maintaining this daily routine will ensure that your knees regain their flexibility and strength.

3. Knee bends

  • Firstly, lie on the floor and stretch one leg while holding the other bent and supporting your foot.
  • Then lift the leg that is stretched and hold that position for about 10 seconds.
  • After that, lower that leg, bend it, and do the same exercise with the opposite leg.
  • This exercise can be somewhat tiring for your abdominal muscles, so we recommend you to be in a comfortable position and not directly on the floor.
  • Remember to perform all the routines gently and without force. Just raise your leg as far as you can.

4. Leg extensions

A woman sitting on a chair doing exercises

  • You can sit or lie directly on the floor.
  • Firstly, raise one leg straight out, around one foot above the ground.
  • Hold this position for at least 10 seconds and then lower it while flexing your knee.
  • Perform this exercise 10 times for each leg.

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5. Walking

Last but not least, let’s talk about walking.

  • Walk for 30 to 40 minutes in comfortable clothes, without any accessories to distract you.
  • Buy a pair of good shoes that will provide the comfort and support you need.

Walking is neither jogging nor running. You should, however, walk with a steady and brisk pace every day. This exercise, in addition to improving your knee problems, will help your whole body stay healthy and in good condition.

We hope these exercises for knee pain will be useful for you. Remember that regular movement is the only thing that will help your knees improve naturally. Check with your doctor first, then start your exercise routine.