Every activity becomes a problem when you are suffering from knee pain. The pain is often accompanied by knee instability, which adds to the trouble. There are many reasons or rather medical conditions responsible for knee pain. Some of the common reasons of sharp knee pain are arthritis, bursitis, tendinitis, gout etc.
Medical conditions like meniscus injuries, osteoarthritis, iliotibial band syndrome are responsible for side knee pain. Though the causes vary for different kinds of knee pain, knee pain exercises are the same. However, it is better to consult your physician before trying any of the below mentioned exercises to reduce knee pain.
Exercises for Knee Pain
The aim of knee pain exercises is not just to reduce the pain but also to strengthen the knees, preventing further damage. Most of the knee pain exercises help to reduce the pain by strengthening a specific part of the knee like, the hamstring strengthening exercise will help strengthen the hamstrings etc. Here are some simple knee pain and knee strengthening exercises for you.
Knee Pain Exercise #1: This is hamstring strengthening exercise. Sit straight in a chair, keep the heels on the floor. Slowly lift your toes (toes only, not the entire foot) and pull back your heels. This will stretch your hamstrings. Hold the position for 10 seconds and then repeat the same procedure twice.
Knee Pain Exercise #2: This is a quadriceps strengthening exercise. Lie down on a bed and start doing the straight leg exercises. Do not bend the knees, bending the knees will increase the knee pain. Take a 5-10 seconds break in each raise. Repeat this exercise 10 times, holding the position for a few seconds each time.
Knee Pain Exercise #3:Stand on raised platform. Keep only your feet fingers on it, the rest of your foot should not be on the platform. Balance yourself and then slowly push your heels down, without steeping down entirely. Keep your knees straight, and do the exercise for 10 seconds. After the required time, lift your heels up by pressing your feet fingers on the platform.
Knee Pain Exercise #4: You will need to lie on your stomach for this exercise. Slowly lift your left foot and place it on your right heel. Now start pulling your right heel towards your buttocks, creating resistance with your left foot. Hold the position for 10 seconds and then relax. Repeat the exercise 10 times, with both the feet.
Knee Pain Exercise #5: A rolled towel will be needed for this knee exercise. Place half of the rolled towel under your left feet, and then use rest of the towel to pull your feet towards yourself with your hands. Lift the leg up as much as possible, maintain the position at least for 15 seconds before releasing it slowly down. Repeat the same procedure with the other leg. Do not forget to keep your knees straight while doing this exercise.
Knee Pain Exercise #6: This is one of the best anterior knee pain exercises. Lie on the stomach and relax. Slowly lift your toe up as much as you can, when completely lifted, hold it up with your hand and push the heel towards the buttock. You will feel the stretch at the front thigh. Maintain the same position for about 20 seconds. Repeat this exercise five times for each leg. Read more on knee exercises for arthritis.
Knee Pain Exercise #7: Stand facing the wall, support yourself with the wall. Now put the affected leg behind, foot facing forward. Slowly lean your body weight forward keeping both the heels on ground. You feel the stretch in the calf. Hold the position for 20 seconds. Repeat the exercise five times. Read more on calf exercises.
These were some easy and effective knee pain exercises. You need to do all these exercise daily for at least 8 weeks, to get rid of knee pain forever. Take care!
Medical conditions like meniscus injuries, osteoarthritis, iliotibial band syndrome are responsible for side knee pain. Though the causes vary for different kinds of knee pain, knee pain exercises are the same. However, it is better to consult your physician before trying any of the below mentioned exercises to reduce knee pain.
Exercises for Knee Pain
The aim of knee pain exercises is not just to reduce the pain but also to strengthen the knees, preventing further damage. Most of the knee pain exercises help to reduce the pain by strengthening a specific part of the knee like, the hamstring strengthening exercise will help strengthen the hamstrings etc. Here are some simple knee pain and knee strengthening exercises for you.
Knee Pain Exercise #1: This is hamstring strengthening exercise. Sit straight in a chair, keep the heels on the floor. Slowly lift your toes (toes only, not the entire foot) and pull back your heels. This will stretch your hamstrings. Hold the position for 10 seconds and then repeat the same procedure twice.
Knee Pain Exercise #2: This is a quadriceps strengthening exercise. Lie down on a bed and start doing the straight leg exercises. Do not bend the knees, bending the knees will increase the knee pain. Take a 5-10 seconds break in each raise. Repeat this exercise 10 times, holding the position for a few seconds each time.
Knee Pain Exercise #3:Stand on raised platform. Keep only your feet fingers on it, the rest of your foot should not be on the platform. Balance yourself and then slowly push your heels down, without steeping down entirely. Keep your knees straight, and do the exercise for 10 seconds. After the required time, lift your heels up by pressing your feet fingers on the platform.
Knee Pain Exercise #4: You will need to lie on your stomach for this exercise. Slowly lift your left foot and place it on your right heel. Now start pulling your right heel towards your buttocks, creating resistance with your left foot. Hold the position for 10 seconds and then relax. Repeat the exercise 10 times, with both the feet.
Knee Pain Exercise #5: A rolled towel will be needed for this knee exercise. Place half of the rolled towel under your left feet, and then use rest of the towel to pull your feet towards yourself with your hands. Lift the leg up as much as possible, maintain the position at least for 15 seconds before releasing it slowly down. Repeat the same procedure with the other leg. Do not forget to keep your knees straight while doing this exercise.
Knee Pain Exercise #6: This is one of the best anterior knee pain exercises. Lie on the stomach and relax. Slowly lift your toe up as much as you can, when completely lifted, hold it up with your hand and push the heel towards the buttock. You will feel the stretch at the front thigh. Maintain the same position for about 20 seconds. Repeat this exercise five times for each leg. Read more on knee exercises for arthritis.
Knee Pain Exercise #7: Stand facing the wall, support yourself with the wall. Now put the affected leg behind, foot facing forward. Slowly lean your body weight forward keeping both the heels on ground. You feel the stretch in the calf. Hold the position for 20 seconds. Repeat the exercise five times. Read more on calf exercises.
These were some easy and effective knee pain exercises. You need to do all these exercise daily for at least 8 weeks, to get rid of knee pain forever. Take care!
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