10 Effective Exercises for Knee Pain
Can Exercise Ease Knee Pains?
Millions of patients suffering from arthritis or severe knee pains are usually recommended to treat their symptoms with certain exercise along with conventional medicinal treatments. When suffering from a disease as grave and severe as arthritis, or even severe bouts of knee pain, you cannot rely on medicinal treatments alone, therefore, it is necessary to engage in certain exercises in order to help your muscles become accustomed to movement and promote mobility.
There are two most common types of arthritis that usually lead to the development of severe knee pain, these are osteoarthritis and rheumatoid arthritis.
Exercising with an arthritic knee or even an aching knee can be dangerous and extremely painful, but there are several exercises that are specifically designed to lessen the pain, and ease out certain symptoms of arthritis, particularly the pain, stiffness, and inflammation.
How does Exercising Help?
There are countless reasons why exercise can help you relieve the symptoms of arthritis and say goodbye to your knee pain forever.
Here, take a look:
- Exercising aids in fortifying the strength of the muscles that provide support to our joints in order to increase mobility.
- It aids in maintaining the full range motion of our joints, which aids in eliminating the creaking sounds that emerge when we move around.
- Exercise strengthens our muscles and this aids the joint in absorbing shocks effectively.
Keep in mind that hard and gruelling work-out sessions will not prove effective in relieving the knee pain. Experts believe that low-impact and gentle exercises are most beneficial for those suffering from knee pain or knee arthritis.
Basically, these low-impact exercises aid in reducing the stress experienced by our joints, thereby increasing our strength and flexibility if movement.
Exercise Anywhere & Everywhere
The most effective knee exercises are the ones that you can easily perform at home or even during your lunch break at work.
They are designed to be convenient, simple and effective so you can relieve the pain without any kind of special equipment.
You need to start slow and with time, focus on increasing the number of exercise repetition so you can strengthen your muscles gradually.
Once you’re done with the exercises, it is essential that you perform some simple and gentle stretching exercises, like a small yoga session, in order to prevent your muscles from tightening up. It is essential to exercise with regularity so your sore muscles can strengthen up and get some rest.
Is Exercising Safe for my Knee?
Most patients suffering from knee arthritis or severe arthritis pain fear that exercising will not only worsen the pain but it will also cause severe damage to their knee.
In this regard, it is essential to consult your doctor or a knee therapist to help you adopt the most effective exercises suitable to your conditions in order to strengthen your knee muscles and make them flexible.
Don’t try to strengthen your muscles by exerting too much pressure in the very first session. The trick is to start slow and develop your strength gradually.
10 Effective Exercises to Relieve Knee Pain
Now that we have fully grasped the need and essentiality to perform low-impact exercises in order to relieve knee pain, let’s take a look some of the most effective exercises to help you manage your symptoms and reduce the pain.
Here, take a look:
This is an incredibly simple and easy exercise that requires you to lie down on the floor, flat on your back, and place your arms on your sides with your toes pointed up.
You can even perform this exercise while lying down on the bed. Now, you need to straighten your legs and concentrate on tightening your leg muscles, while lifting it up a couple inches with slow and subtle movements.
Focus on tightening up the muscles in your stomach and pushing your lower back downwards on the floor. Hold this position and count to five, then lower your leg with slow movements.
Then, repeat the same movements on the other leg. The trick is to start with one set of four on each leg in order to reap maximum impact.
Leg raising will help ease out the pain by strengthening your quadriceps, which are basically the larger muscles lining the front of your thighs that connect with your knee joints.
Supine Hamstring Stretch
Luckily, since our hamstrings run through the hips and reach the knees to actually extend beyond our knees, making your hamstring muscles more flexible can help you relieve the pain and increase your mobility.
Just remember that it is essential to ensure that your spine is stable in order to benefit from an impactful stretch.
In the instance your spine is unstable, you are likely to end up stretching your other leg muscles. In order to make sure your spine doesn’t experience the impact as you stretch your hamstrings, you need to lie down on your back, facing towards the doorway with your hips right in line with the doorway.
Now, straighten out your left leg in front of you and place the straightened right leg on the door jam, bringing a subtle bend in your right.
Then, slowly move forward to experience a deep stretch, and you can always inch back when you want the stretch to be a little less impactful. It is ideal to hold this position for at least 10-15 seconds, accompanied by deep breaths before you switch to the other leg.
If you can’t seem to find the right doorway, you can always loop a regular belt or even a yoga strap around the ball of your foot in order to create a more impactful stretch across the back of your leg.
Hamstrings are basically the muscles that run along the back of your thigh, and stretching this large group of muscles can aid in lowering the inflammation to ultimate decrease the pain and ease out mobility.
You begin by lying down flat on your stomach, and slowly, trying to bring your heels as near to your hips as possible. Then, hold this position for at least 5-10 seconds, or more if you can, in order to feel the sensation of relief.
Repeat this move in three sets of 15 on each leg. This exercise can also be performed while standing up straight while holding onto a chair for support and lifting one leg up at a time.
When you gradually find yourself performing this exercise with ease and convenience, you can also add some ankle weights to increase the impact, just be slow at increasing the weight you carry.
Start with 1 pounds, and then move on to 3 pounds, and ultimate 5 pounds for maximum strength.
Another hamstring stretch that aids in strengthening the large muscles of our hamstrings, and easing our movements. You begin by lying down on the floor, or even the bed, and bending both your legs.
Now, slowly, lift one leg while assuming the bent position and bring it towards your chest as if you’re hugging your knee.
Then, pull your straight leg towards your head until you can feel the impact of the stretch. Hold this pose for at least 30-60 seconds for effective impact and then slowly bend your knee and bring your leg back towards the floor. Repeat the same movement on each leg at least once.
Partial squats are extremely beneficial but some individuals suffering from certain grave knee injuries or arthritis knee pain might not be able to bend their knees past a 90 degrees angle.
However, if you can manage to perform a partial squat, it will help you in strengthening your thigh muscles and fortifying the gluteus muscles that provide support to the knee. Basically, you need to adopt a proper form by hinging the hip joints to maintain your knees above your ankles.
You begin by taking a standing position, and inhaling deeply and as you are about to exhale, hinge your hips and bend into a squat position. Come up into a standing position slowly as you inhale. Repeat these squats in two or three sets of ten each.
If that’s more than you can bear, start by performing one set of five partial squats, but try to hold the squat position for at least 5-10 seconds instead of standing up straight immediately.
Just remember to ensure that your lower belly is lifted and your tailbone is tucked underneath in order to feel the impact on your core and strengthen your lower back muscles. If you want to feel a great impact by engaging your inner thigh muscles, do this exercise by holding a yoga block firmly between your thighs.
One Leg Dip
You perform the one leg dip by standing between two chairs that you will hold on to in order to balance your posture. Slowly, raise on leg nearly 12 inches high and hold it right in front of you.
Then, slowly bend the other leg along with your lower body, while keeping your back straight, like you are just about to sit on a chair. Just don’t cross the raised leg in front of your bent leg.
Hold this pose for 5-10 seconds and resume to a standing position. Repeat this exercise and then switch on to the other leg.
You can begin by performing one set of four leg dips for each leg, and slowly, build up your strength to perform at least three sets in one go.
It will help you strengthen the muscles on your inner and front thighs, along with fortifying your back thigh muscles and your hips.
Inner Thigh Lifts
This exercises aids in providing greater support to the knee by fortifying the inner thigh muscles, which usually go neglected.
Our inner thigh muscles are essential to provide stability and balance to all kinds of movements, but usually, they tend to become weakened due to domination by the stronger outer thigh and gluteus maximus muscles.
You begin by lying on your life side with your head resting on your left arm. Now, if you can bear the pressure on your knee, slowly bend your right leg and place your right foot behind your left leg. If you can’t bear the pressure, just get your right leg out of the way.
Now, inhale as you use your muscles of the left inner thigh to raise your left leg and lower it down as you exhale. Repeat this simple move with at least three sets of ten lifts on each leg.
Standing Calf Stretch
When the calves become excessively tight, it can often cause the development of an inward movement within the knees, which contributes to the pain. Performing this exercise will help you counter this pain and strengthen your calves.
You begin by standing on the edge of a step or curb and placing your left foot on the ground, while the ball of your right foot must be on the edge. Now, drop your right heel below the step and hold this pose for at least 30 seconds before switching to the other leg.
You can even place both your feet on the step and lower both heels at the same time for maximum pressure. Just make sure you can hold onto something in order to balance yourself.
Wall squats are becoming increasingly popular for their effectiveness at relieving knee pain. You start by planting your feet on the floor and your back against the wall. Open your feet at a shoulder-width with your pelvis and back firmly planted against the wall.
Now, hold this pose for at least 10 seconds and avoid bend too much. If you start feeling discomfort or pain, just switch the position. For maximum benefits, try to hold the sitting position for as long as you can.
Calf raises are another knee-strengthening exercise that will ease your mobility. You begin by standing facing towards a wall, nearly an arm’s length away.
Then, you just have to move your body from flat feet to standing on your toes by simply raising and lowering your heels.
If you want to increase the impact, move one foot at a time, or perhaps, perform by move on the stairs by lowering your heel below the step as you bend. Just make sure you don’t bend too deeply as only a small bend will aid the knee pain.
These ten exercises discussed above help target different aspects of knee deformity and hence relieve pain efficiently. Consider adopting this routine in your daily life to relieve your knee from all the pain.