Top Exercises for Knee Pain Relief with Pictures Visuals
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Medically Reviewed by Dr. Rajeshwari Panda
Written by Shivani Arora, last updated on 31 October 2022
Knee pain is one of the most prevalent orthopaedic disorders for which one seeks medical attention. Knee discomfort might make it challenging to perform day-to-day activities.
If not treated in time, the knee pain may last for years and even lead to severe complications. However, some physical exercise routines, when incorporated in the early stage, can help deal with it and even reduce its progression.
This blog discusses how to reduce knee pain with exercises. It will inform you about the best exercises for knee pain.
If not treated in time, the knee pain may last for years and even lead to severe complications. However, some physical exercise routines, when incorporated in the early stage, can help deal with it and even reduce its progression.
This blog discusses how to reduce knee pain with exercises. It will inform you about the best exercises for knee pain.
Causes of Knee Pain
Many reasons can cause knee pain. Some of the common ones are:
- Arthritis (joint inflammation)
Arthritis is one of the most common causes of knee pain. Arthritis most commonly occurs in the elderly due to the wear and tear of the tissues that make the joint, such as muscles, tendons, ligaments, etc. Being overweight and putting extra strain on the knee can also lead to arthritis. - Knee injuries
Knee injuries may occur due to muscle sprain, tears in the ligaments and excessive strain on the joint. - Tendinitis
Inflammation and swelling of the muscle tendons in the knee joint are referred to as tendinitis.
The treatment regimen varies depending on the cause of the knee pain. Knee pain due to common joint disorders like arthritis and muscle sprain can be managed at home by performing some exercises for knee pain.
Role of exercises for knee pain
- Exercises for knee pain do not directly affect the joint, rather they strengthen the muscles surrounding the knee joint, thereby reducing the load on it.
- Knee-strengthening exercises help increase muscle strength and reduce the stress and impact on the joints.
- Exercises for knee pain also help increase the joint's mobility by improving the flow of synovial fluid in the joint which acts as a natural lubricant. This helps reduce the wear and tear of the joint as well as provides appropriate cushioning to them.
Effective Exercises for Knee Pain Relief
The exercises mentioned below have been proven effective as knee pain relief exercises. Some knee-strengthening exercises are generally a part of one’s exercise routine and can be beneficial for those without knee pain. Exercises for knee pain include:
- Hamstring curl: This exercise to reduce knee pain explicitly targets the glutes and hamstrings. It strengthens the knee and stabilises it. This exercise for knee pain also strengthens the quadriceps, which in turn helps to make the knee joint strong.
With the help of a chair, stand on both legs, and lift one leg. Maintain the position for around 10 seconds. Repeat for the second leg. Repeat 2 to 3 sets, ten times for each leg. - Side leg raises: This knee pain relief exercise targets the glutes and the quadriceps, giving stable support to the knee. Lie on the side while cradling the head in hand. Now lift the leg and maintain the position for a few seconds. Bring it down and repeat for the other leg. Repeat two to three sets ten times for each leg.
- Leg extensions: The quadriceps and the patellar ligaments are targeted in this knee pain relief exercise. Both of these are responsible for the proper functioning of the knee joint. While sitting straight on a chair, lift up one leg as high as possible. Maintain the position without elevating the buttocks from the chair seat. Now lower the leg and repeat the same for the other leg. Two to three sets must be repeated ten times for each leg.
- Prone leg raises: Both glutes and hamstrings are targeted in this exercise. While lying on the stomach, raise one leg as high as possible. Hold for 10 seconds, then bring it down. Repeat this knee pain relief exercise for the other leg. Perform 2 to 3 sets ten times each leg.
- Quadriceps stretch: The exercise is best for toning and stretching the quadriceps muscles. These muscles are responsible for holding and supporting the knee. To perform this exercise to reduce knee pain, stand next to a wall, legs shoulder-width apart. Now pull up one leg to your glutes and hold for about 30 seconds. Change legs and repeat twice for each side.
Additional Lifestyle Tips to Follow
There are a few don’ts the patient should follow while performing these exercises to reduce knee pain. They are:
- Weight management is essential if you suffer from knee problems. Being overweight puts direct pressure on your knee, worsening the condition.
- Prefer using quality shoes for support. Often doctors suggest special insoles inside shoes for osteoarthritis.
- Avoid extreme physical activities such as running and deep squats. Only low-impact to moderate activities are recommended.
Conclusion
Now that it’s clear which exercises are effective for knee pain relief, you can easily try them out at home. No need to worry since knee pain is a very common issue worldwide. However, visiting a doctor might be your best bet if it's getting serious.
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HexaHealth is your best friend in terms of finding the required medical attention. Our network of qualified medical professionals will be more than eager to resolve your medical woes. Contact us for further details
Frequently Asked Questions
What are 3 exercises to strengthen your knee?
Three knee-strengthening exercises are:
- Toe touching exercise helps in strengthening the hamstring muscles by stretching them.
- Leg lifts target the quadriceps muscles.
- Wall squats target the gluteal muscles and quadriceps.
Download AppCan knee pain be cured by exercise?
Exercise is one of the most important things you can do for knee pain. A correct combination of stretching and knee-strengthening exercises will alleviate your pain to a great extent.
What are the Physiotherapy exercises for knee pain?
Some of the widely recommended physiotherapy exercises for knee pain are:
- Straight leg raises
- Wall squats
- Step-ups
- Knee extension exercises
What are Knee strengthening exercises to do at home?
Here are some easy knee-strengthening exercises to do at home:
- Half squats: They target the glutes, quadriceps, and hamstrings.
- Calf raises - This will help strengthen your calf muscles.
- Side leg raises - A very effective exercise for strengthening hip muscles and quadriceps.
How can I rehab my knee at home?
You can perform the knee-strengthening exercises to rehab your knee at home. On the bed, lie on your sides. Make sure to keep the affected leg on top. Now slowly raise that leg at an angle of 45 degrees. Maintain this position for 5 seconds while keeping your knee straight. Lower your leg and rest a bit and then repeat.
Does walking strengthen knee ligaments?
Walking is a fantastic low-impact activity that can help strengthen your knee ligaments. Moreover, it also helps build leg muscles, relieving the extra load from your joints.
hat are the exercises to strengthen knee ligaments?
Knee strengthening exercises such as leg lifts, hamstring curls, straight leg raise, etc., are great for knee ligaments.
How do you treat weak knee ligaments?
Exercising is a great option for improving weak knee ligaments. These exercises include Leg lifts, Wall Squats and Hamstring curls. Include more Omega-3 and manganese in your diet for stronger ligaments.
How can I strengthen my knee ligaments and cartilage?
Squats and lunges are some of the most useful exercises for knee pain and strengthening the knee ligaments and cartilage.
What are Knee strengthening exercises for osteoarthritis?
The knee-strengthening exercises for osteoarthritis are
- Stair stepping
- Leg extensions
- Bodyweight squats
What are Knee pain exercises to avoid?
Some of the exercises to avoid include
- Deep squats
- Running
- Kickboxing
- Lunges
How to strengthen kneecaps?
One can try out the following exercises to strengthen their kneecaps:
- Stand with your back against the wall and a ball between your legs. Now try squatting down, clenching knees and buttocks. Do it twice daily.
- Place a pillow below your knees while lying on your back. Keep your feet hip apart with a ball in between.
What are Knee exercises to Reduce knee Cap pain?
Some helpful exercises for knee cap pain include side leg raise, step-ups, knee extensions, etc.
What are loose Knee cap exercises?
Some of the most helpful exercises for knee pain and loose knee cap are
- Side-lying leg raise
- Straight leg raise
- Quad sets
What vitamin helps with knee joint pain?
Vitamin D is responsible for keeping bones strong and healthy by regulating calcium and phosphorus metabolism in the body. The supplements can help reduce knee joint pain for people suffering from Vitamin D deficiency.
How do I make my knee pain go away?
A hot or cold compress is a popular and easy method for reducing knee pain. Besides that, other alternatives include positioning the knee in an elevated manner, wearing kneecaps, etc.
Should I push through knee pain?
No, you should not push through knee pain. Because putting extra pressure on the knee is a bad idea in such a situation. So when signs such as swelling or discomfort arise, it’s essential to get medical attention rather than push through it.
Should I keep walking if my knee hurts?
Low to moderate walking is recommended as a form of exercise for knee pain. Getting off walking completely may worsen the situation by weakening the muscles.
What is the fastest way to reduce inflammation in the knee?
The fastest ways include applying an ice pack and taking up medications. Ice pack helps constrict blood vessels around the knee area, which reduces blood flow. Hence inflammation is reduced.
Anti-inflammatory medicines, such as naproxen and ibuprofen, work fast to reduce swelling and inflammation.
Anti-inflammatory medicines, such as naproxen and ibuprofen, work fast to reduce swelling and inflammation.
What is the best sitting position for knee pain?
Do not sit with your knees bent or cross-legged. The knees should be approximately the same as the hips while sitting. Keep your back straight and use a footrest for better support.
When should you not ignore knee pain?
Some signs indicate that you shouldn’t ignore your knee pain any further. Such as
- Popping and clicking of knees.
- Consistent pain and swelling.
- Hurting when moving or trying to climb stairs.
How should I sleep with knee pain?
The best position would be to sleep on your side while keeping a pillow in between. This will prevent the exertion of any pressure on your knee.
Updated on : 31 October 2022
Reviewer
Dr. Rajeshwari Panda
MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator
6 Years Experience
Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More
Author
She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More
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