Top Exercises for Knee Pain

Exercises for Knee Pain

The knee is a large and complex joint. Knee pain is a common issue. Daily activities can strain your knees. Walking stresses your knees by one and a half times your body weight. Going downstairs increases pressure to two or three times your body weight.

Knee pain triggers up to 40% of physical therapy visits. Joint pain often results from aging and osteoarthritis. However, people of all ages can experience knee pain. Weak or tight muscles may cause pain around the kneecap. Inflamed tendons can also lead to knee discomfort.

Exercise is the best treatment for arthritic knee pain. It can help with other types of knee pain too. Do not exercise if you hear a pop in your knee. Other warning signs include swelling, buckling, or locking of the knee.

Safety Considerations for Knee Pain Exercises

These exercises are simple and safe for most people. Some exercises like squats and lunges strengthen knees but may cause injury if done incorrectly. Start with a few repetitions and gradually increase them.

Stop if any movement causes pain. If you feel too sore the next day, you are overdoing it. Gentle stretching after exercising helps keep muscles flexible.

What Exercise is Best for Knee Pain?

Low-impact exercises are ideal for strengthening knee muscles and improving flexibility. Activities like stretching, swimming, or using an elliptical don’t stress your knees much.

How Do You Strengthen a Weak Knee?

Low-impact exercises strengthen leg muscles without hurting your knees.

What’s the Number One Mistake That Makes Bad Knees Worse?

Avoiding movement leads to loss of strength, stiffness, and pain. Choose smart exercises but stay active to improve your knees.

What’s the Fastest Way to Relieve Knee Pain?

Resting, applying ice, taking over-the-counter pain relievers, and elevating legs help reduce inflammation and pain.

Top Exercises for Knee Pain

Low-impact activities like stretching, swimming, and water aerobics treat knee pain effectively. Using an exercise bike or elliptical trainer also helps.

Here are some therapeutic exercises you can do at home:

1. Clamshells
- Lie on your side with hips stacked.
- Keep feet together; lift top knee up.
- Hold briefly then lower back down.
- Repeat 15-20 times on each side.

2. Straight-leg Lift
- Lie on your back; bend one leg at 90 degrees.
- Raise the straight leg about a foot off the ground.
- Hold briefly then lower it back down.
- Do several repetitions before switching sides.

3. Sit/Stand
- Use a sturdy chair; sit slightly forward.
- Stand up slowly without using hands.
- Sit back down slowly.
- Repeat as many times as possible; aim for three sets.

4. Step-ups
- Use a step platform about 6-8 inches high.
- Stand in front of it; place one foot securely on top.
- Step up while letting the other foot dangle loosely.
- Lower that foot back down; repeat with the other foot until finished.

When this becomes easy, try holding small weights to increase difficulty.

Credit: WebMD