Knee Pain Be Gone: 10 Powerful Exercises to Find Relief!

Knee pain is a common issue that can be caused by various factors such as aging, osteoarthritis, weak muscles, muscle imbalance, or inflamed tendons. While exercise is often recommended as a treatment for knee pain, it’s important to approach it with caution. If you have experienced a popping sensation in your knee or if your knee swells, buckles, or locks up, it is advisable to consult a doctor before attempting any exercises. Safety should always be a priority when engaging in knee-strengthening exercises to get relief from pain. Here are some recommended exercises for knee pain:

10 Exercises for Knee Pain 

Clamshells

• Lie on a side with your hips assembled and your knees bent comfortably.
• Keep your feet together and lift the top knee up, mimicking the movement of a clamshell opening.
• Hold this same position for a few seconds, then slowly lower your knee back down.
• Aim for 15-20 repetitions on each side.
• To increase the challenge, you can use a resistance band just above the knees.

 Straight-Leg Lift

• Lie on your back by bending
• one leg at a 90-degree angle and the other one straight.
• Your thigh muscles must be tightened and then raise the straight leg about a foot off the ground.
• Hold this position for 8-10 seconds, then slowly lower the leg back to the ground.
• Perform multiple repetitions with one leg before changing to the opposite side.
• Begin this exercise with a few repetitions and then gradually increase as your strength improves.

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Sit/Stands

• Sit in a robust chair, positioning yourself slightly forward, and keep your feet separated by approximately shoulder width.
• Slowly stand up without using your hands and then reverse the motion to sit back down.
• Repeat as many times as you can.
• Aim for three sets of this exercise.

Step-Ups

• Find a step platform or use a stair step with a height of 6-8 inches.
• Stand in front of the platform and securely place one foot on it.
• Step up onto the platform, allowing the other foot to dangle loosely.
• Lower the hanging foot to the ground and step down.
• Repeat this with the other foot and alternate sides until you complete the number of desired repetitions.
• To make it more challenging, you can hold small hand weights.

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Glute Bridges

• Lie on your back by bending your knees and feet about shoulder-width apart.
• Extend your arms with palms away from your body, and relax.

• Focus on maintaining good form by avoiding arching or rounding your back, and keeping your hips, knees, and feet aligned.

Leg Raises (Straight Leg Raises)

• Sit or lie down on your back with your legs extended.
• Keeping one leg straight, lift it off the ground to a comfortable height (usually around 12-18 inches).
• Hold this position for a few seconds, then gently lower the leg back down.
• Perform 2 sets of 10 repetitions for each leg.

Quad Sets (Quadriceps Contractions)

• Sit or lie down with both legs extended.
• Tighten the quadriceps muscles (the muscles on the front of your thigh) and push the back of your knee into the floor.
• Hold for 5-10 seconds, then release.
• Perform 2 sets of 10 repetitions.

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Hamstring Curls (Standing or Lying)

• For standing hamstring curls, stand straight, and hold onto a chair or a stable surface for balance.
• Bend one knee, bringing your heel towards your buttocks, then slowly lower it back down.
• For lying hamstring curls, lie on your stomach, and bend one knee, bringing your heel towards your buttocks, then lower it back down.
• Perform 2 sets of 10 repetitions for each leg.

Wall Squats (Partial Squats)

• Stand with your back against a wall and your feet should be shoulder-width apart.
• Slowly slide down the wall by bending your knees, but stop when your knees reach a 30-degree angle.
• Hold the same position for a few seconds, then stretch back up.
• Perform 2 sets of 10 repetitions.

Mini Lunges

• Stand with feet hip-width apart.
• Take a small step forward with one leg and bend both knees to lower your body.
• Push back up to the initial position and switch legs respectively.
• Perform 2 sets of 10 repetitions for each leg.

Conclusion

Be sure to listen to your body and put a stop to any exercise that causes discomfort or pain. Additionally, consider integrating low-impact activities like swimming or cycling to further support knee health. Always consult with a healthcare professional or a physical therapist before starting any new exercise program, especially if you have existing knee issues.

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