10 Knee Pain Relief Exercise You Must Try At Home!

In this article we will be discussing some exercise for knee pain. But before that let’s have a look at the symptoms and reasons for knee pain. 

Knee pain is a common problem that can affect people of all ages. Those were days when only adults or seniors would experience knee pain, but now a large portion of younger audiences are also experiencing this problem. A knee pain can range from low discomfort to severe pain and also occur due to some other reasons like arthritis, injury, overuse, and other medical conditions. If you are suffering from mild pain then different strength or stretching exercises can help to relieve the pain. Knee exercises or stretches can help improve the flexibility of the muscles around the knee. 

What are symptoms of knee pain and its treatment?

The symptoms may include pain or discomfort in the knee joint. Popping or clicking sound when moving the knee, stiffness, swelling, or difficulty moving the knee.

Generally the treatment for knee pain depends on the cause and type of condition. In some cases the pain can be cured by taking rest, applying ice, knee strengthening exercises, and over-the-counter pain medications may be enough. However, it may require physical therapy, corticosteroid injections, or even surgery if the case is severe.

What are the causes of knee pain?

Injuries: This is one of the most common reasons. We have seen many people who have met with an accident and got injured. Knee injuries can also occur from sports, and sometimes causes fractures, meniscus tears, and ligament tears.

Overuse: Repetitive use of the knee joint, such as in runners, can lead to inflammation and pain.

Infections: Infection of the knee joint like septic arthritis can cause pain and swelling. Some other reasons are Osteoarthritis, Bursitis, Gout, Tendonitis, and Rheumatoid arthritis.

Exercise for Knee Pain | Knee Pain Relief Exercises

1. Straight leg lift-

This is one of the most common knee pain relief exercises. Straight leg lift exercise has several benefits like it strengthens the quadriceps muscles of the upper thigh without putting any pressure on the knee joint.

How To Do Straight Leg Lift Exercise:-

  • Lie down on your back, your legs should be straight on the floor.
  • Now bend the knee of one leg at 90 degree angle, the leg should be non-injured. The other leg should be straight while you lie on your back.
  • Further you have to raise the straight leg. Put some efforts on the thigh muscles in your straight leg and steadily raise it off the ground until it is roughly a foot above the ground.
  • Hold this position for at least 5 seconds.
  • Slowly lower your leg, and touch the floor in a straight position.
  • Now bend this leg at 90 degree and do this on the other side.
  • Make sure to repeat this exercise for at least 4 – 5 times for each leg for a set of 3.

2. Calf Raises

Calf Raises is one of the most popular exercise for knee pain. A well developed and good calf muscles provide more stability to your knees. The calf muscle is sophisticatedly linked to the hamstring muscles and the back of the knees. Therefore, strengthening the calf muscles will provide greater stability and support to your knees.

How To Do Calf Raises:-

  • To perform this exercise you need to stand facing a wall or any other solid support. Or you can stand on the staircase, holding on to the railing and hanging your heels off the edge of a step.
  • Now you have to raise your reels gradually and slowly bring them down or lower them.
  • Repeat this exercise at least 10 to 15 times a day.

3. Step Up & Downs:-

Step-ups and down exercises are great for correcting strength imbalances because they work both sides of your body equally. With step-ups and down exercise, you can improve your lower body strength and keep both sides of your body balanced!

How To Do Step Up & Down:

  • To perform this exercise for knee pain, you can use a plyobox, or simply stand in front of a staircase.
  • Now place one foot on the step and the other foot remains at the bottom.
  • Bring the foot down on the bottom and place the other foot on the step.
  • Perform this in order of right up, left up, right down, and left down.
  • At last, repeat this exercise 20-30 times for a set of 3.

4. Knee Extension:-

Leg extensions and knee extensions are two great exercises that can help you strengthen your thigh muscles and the patellar ligament in your knee. By doing these exercises regularly, you can also reduce your risk of getting knee injuries and alleviate any pain you may be experiencing.

How To Do Knee Extension?

  • To perform this exercise, sit on a stable platform with your hands hanging freely.
  • Now place a thin pad or cushion under your knee to raise it above your hip.
  • Then you have to raise your right leg by extending the knee until you reach terminal knee extension.
  • Now slowly bring your knee down.
  • Then switch legs and repeat the same.
  • Repeat this procedure for 10-15 times per leg.

5. Isometric Straight Leg Hold:-

Isometric straight leg raises are a great way to strengthen the muscles in your upper thigh without putting any stress on your knee joint. This exercise for knee pain focuses on your quadriceps muscles and your hip flexor muscles, helping to improve their strength and endurance. By incorporating isometric straight leg raises into your workout routine, you can tone your thighs and improve your overall lower body strength!

How To Do Isometric Straight?

  • Simply lie down on your back on a flat surface.
  • Keeping your right knee bent, your right foot should be flat on the floor.
  • Keeping your right leg straight, lift it up to the height of your opposite knee.
  • When you raise your legs, don’t arch your lower back.
  • At last, repeat the exercise at least 8 – 10 times with each leg for 3 sets.

6. Hamstring Stretch:-

Stretching your hamstrings has several benefits like it improves your hip flexibility and motion range. This movement can also improve blood circulation. Reduces stiffness in the muscles and joints around your hips. By doing this stretch regularly, you can reduce muscle fatigue and keep your hips feeling strong and flexible.

How To Do Hamstring stretch?

  • Simply lie down on your back on a flat surface, keep your knees straight, and arms by your sides.
  • Keeping both the hands behind the thigh, take hold of your right foot. Extending your leg, lift your right leg towards the ceiling.
  • Straighten the leg as much as possible without bending and holding the knee.
  • Now do the same with the left leg, then come back to your original posture.
  • Without putting any pressure or pain behind the knee, extend the leg up toward the ceiling to a point of mild tension.
  • Now return to the initial posture and relax your shoulders and back.

7. Half Squat:-

If you experience pain in your knees, half squats can be a great exercise for knee pain. They can help improve the stability of your knees, making them less likely to get injured during sports or other physical activities. Additionally, half squats can increase your range of motion and help you break through any strength plateaus you may be experiencing. So, if you want to keep your knees healthy and strong, consider incorporating half squats into your fitness routine!

How To Do Half Squat?

  • First, take a standing squat, keeping one foot shoulder-width apart.
  • Next, hold your hands out in front for balance, look straight and slow about 10 inches or halfway into a full squat.
  • Maintain the pose for at least 5 seconds and stand up by pushing off the floor with your heels.
  • Repeat this for 2 to 3 sets of 10 repetitions.

8. Knee Stretch:-

Stretching your knees can help improve the flexibility of your knee joint and its nearby muscles. This can help you in knee strengthening, move more easily and reduce your risk of injuries. So, consider adding knee stretches to your workout routine to keep your knees feeling strong and flexible!

How To Do Knee Stretch:

  • Simply lie on your back on a flat surface, with one knee bent and the other knee stacked on top of the other.
  • Grasp the back of the right thigh and pull it toward the chest until the leg is straight but not forward.
  • After holding for 5 seconds, return to your original position.
  • Repeat this exercise with the left leg.
  • Do at least 2-3 sets in ten reps.

9. Wall Squats:-

Wall squats are a great exercise for knee pain, building muscle endurance and relieving knee pain. This exercise targets your quads, glutes, and hamstrings, making them stronger and more flexible. When done correctly, wall squats also helps optimizing the alignment of your knees and strengthen the connective tissue around them.

How To Do Wall Squat:

  • Stand straight, make sure your back, shoulder, head should be flat against the wall.
  • Now move your feet about 23 inches. Make sure your shoulder and back should not be moved.
  • You have to slide down slowly till you reach a half-sitting position.
  • Keep in that posture for 3-5 seconds.
  • Now slide up slowly, and repeat this for 4-5 times.

10. Quadriceps Stretch:-

Quadriceps Stretch is one of the most commonly used knee strengthening exercises. Stretching your quads can improve blood flow, make your muscles more active, and increase your flexibility and range of motion.

How To Do Quadriceps Stretch:-

  • If you need help, stand on one leg while holding onto something sturdy, such as a wall or chair.
  • Bring your right knee to your buttocks and bend it.
  • Now reach for your ankle with your opposite hand.
  • Keep your knees as close to your hips as possible. Let your shoulders relax.
  • Take a deep breath and hold the stretch for 10-20 seconds before releasing and repeating on the other leg.

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