5 Best Exercises to Relieve Knee Pain
Knee pain is not a pleasant experience and can hold you back from the best parts of life, especially doing anything active. Because of this, I’m always on the look out for effective ways to soothe the aches and pains. People look for knee pain relief in various places, but have you ever considered doing exercises to help relieve your pain? At Lilly PT we specialize in providing results all-naturally without drugs and injections, and the truth is, certain exercises can be very beneficial to knee pain.
This article will reveal the best five exercises for knee pain:
1.Straight leg raises
If your knees are in a lot of pain, you should start simple with strengthening exercises. Straight leg raises target your quadriceps, the muscles in front of your thigh. To perform the straight leg raises, bend your knee and place your foot flat on the floor while lying on the floor (you could use another flat surface if not on the floor). Keep the other leg straight and raise it to the same height of the opposite knee. Repeat up to 10 or 15 times. This exercise puts no strain on the knee.
2. Hamstring curls
This is a great exercise for knee pain. It targets the muscles along the back of your thigh. The exercise is simple; you could lie or stand to perform it. Lie flat on your stomach and bring your heels close to your butt slowly. Repeat 10 – 15 times. To do this while standing, hold a chair and lift one leg at a time.
3. Prone straight leg raises
This can also help your knees when done correctly. Prone straight leg raises involve lying on your stomach with your legs straight, then tightening the muscles in your buttocks and the hamstring of one leg. Now, lift towards the ceiling. Hold it up there for about 3 – 5 seconds, lower and repeat. If you feel any back pain doing this, limit how high you raise, and if it persists, you should see your doctor.
4. Wall squats
Performing this exercise requires you to keep your feet on the floor and stand with your back against a wall. Bend your knees slowly and keep your back and pelvis against the wall (do not bend too deeply). Hold for about 10 seconds. Repeat the process and try to hold for a longer time as you repeat.
5. Step Ups
Step ups help with knee pain, are very effective, and not difficult to perform; place one foot on a step bench or the lowest step on a staircase. Bend your knee and slowly lower the opposite foot to the floor while keeping your pelvis level. Touch your toe to the floor lightly, and rise back up. Repeat exercise 10 – 15 times. Switch legs as you repeat.
These exercises will be very beneficial for your knee pain. Performing them consistently and correctly will help ease pain and even repair your knees.
Note: These exercises have been briefly described. If the directions are unclear please call my office at (425) 224-2476 and we can provide more help.
I want you to hear what a past patient has said about his knee pain:
“I had gone to multiple PTs before and was told I would need to go for months, several appointments a week and I still would probably never be able to run again.
I followed their advice and spent a lot of money out of pocket without any results. I was told by other PTs that my body type wasn’t “right” for running and even had PTs shame me when I struggled to do an exercise because of the pain I felt, and pointed out another patient near me that was able to do it. (“She is 80, if she can do it, you should be able to do it”)
I thought my chance to be active was lost at the age of 30 and having a hurt knee was just my new normal. Then a friend referred me to you. I only saw you a few times because that was all that was needed. Your kind, warm and encouraging nature plus your obvious passion for your work helped me tremendously. You helped me with your PT but you also helped me by your kind and huge heart. I felt motivated to lose weight and to become active again, despite the critics.
I have since lost about 80 pounds and run regularly. I even “beat the bridge” this year. Please know that you were instrumental in this. Even though I only saw you for a short time, you had a positive impact on me and my health. Thank you.”