Home Health and Wellness Knee Pain Exercises to Relieve Knee Pain

Knee Pain Exercises to Relieve Knee Pain

Knee pain exercises are one of the accessible ways to ease knee pain. It caters to a specific knee injury cause and with the person’s convenience on which knee pain exercises is suitable.

It has been how many days staying at home. People are now in the new normal where everything can be done and can be learned online. Examples are online workouts such as Zumba and yoga, all great for people who want to kill time and become healthy at the same time. Exercise stretches for runners are also commonly sought for.

The great news is that there are several knee pain relief methods that you can also learn online.

Knee pain exercise depends on your situation. If you have an injury, or a knee pain runners often have, have undergone recent surgery, or have arthritis, it is best to consult and contact your doctor.

7 Knee Pain Exercises You Can Try

1.   Quadriceps stretch

This targets your quadriceps. This stretch will improve the flexibility in your hip flexors, quadricep muscles and gives pressure to your kneecap for knee pain runners.

a.   Stand facing the wall or use a chair for support.

b.   Bend your one leg toward your glutes and grab your ankle. Gently pull it toward your glutes. Hold for 30 seconds.

c.   Change legs and repeat.

d.   Do this twice for both legs.

2.   Heel and calf stretch

This targets your calf muscles, lower leg, and stretched your knee.

  • Stand facing a wall and place your hand on the wall.
  • Put one leg backward as far as you can comfortably. Heels flat and toes on both feet should be facing forward.
  • On your other leg, bend your knees towards the wall and you should feel the stretch in your back leg. Hold it for 30 seconds.
  • Change legs and repeat. Do it twice for both legs.

3.   Calf Raises

It strengthens the back of your lower leg including your calf muscles.

  • Stand facing a wall or use a chair for support.
  • Stand with your feet shoulder-width apart.
  • Lift your both heels off the ground and stand with your toes only.
  • Slowly lower your heels and repeat it again.
  • Do it 10 times with 2 to 3 sets.

4.   Half Squat

It is excellent for strengthening your quadriceps, glutes, hamstrings, and kneecap. It is also good for those who have knee pain runners and gives knee pain relief.

  • Place your feet to a shoulder-width apart. Place your hands in hips or in front of you to balance.
  • Look straight ahead and slowly squat a little inch low. Pause for a few seconds on that standing squat position.
  • Stand up straight slowly.
  • Do it 10 times with 2 to 3 sets.

5.   Leg Extension

It strengthens your quadriceps and keeps added pressure to your knees a gives knee pain relief. This can be a gentle massage for knee pain runners. This will use your own body weight.

  • Sit on a chair. Put both of your feet flat hip-width apart. Then look straight ahead and contract your thigh muscles.
  • Extend one leg as high as possible without raising your buttocks off the chair then pause for few seconds.
  • Lower your leg slowly to start position.
  • Do it 10 times with 2 to 3 sets.

6.   Hamstring Stretch

It targets your hamstring, the muscles in the back  of your thigh. This will stretch  your calves, back of your knees, and back leg up to the base of your glutes.

  • You need to lie down. You can use a mat to add cushion under your back.
  • Straighten your both legs while lying down.
  • Then lift one leg off the floor and place your arms behind your knees.
  • Gently pull your knee towards your chest until you feel a slight stretch. Hold for 30 seconds.
  • Lower your leg, change legs, and repeat.
  • Do this twice for both legs.

7.   Side Legs Raises

It strengthens muscle, gives knee pain relief, and prevent pain in the hips.

  • Lie down on your side. Cradle your head on your hand and put your other hand on the floor in front of you.
  • Stacked  together  your  legs  and  raise  your  leg  on  top  as  high  as  you  can comfortably. You should feel this on the side of your hips.
  • Pause for a few second while your leg raises, then lower it.
  • Do it 10 times with 2 to 3 sets. More knee exercises here.

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knee pain exercises
Sofia Lee
Running enthusiast, blogger, mom, fitness advocate. Loves to share health tips!

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