7 Exercises to Relieve You from Knee Pain

Weak hip muscles can put greater tension on the knee, causing pain to worsen. If you are suffering from knee pain for a longer period of time, seeing a doctor is the best advice to know the reason behind the pain.

On the other hand, if the pain is moderate and not as severe, a set of strengthening and stretching exercises can do the trick. Tight muscles surrounding the knee can occasionally create or aggravate knee discomfort, the tension can easily be solved by stretching and strengthening the muscles surrounding the hip joint. The knee joint may not move adequately if the muscles are not flexible.

Strong muscles at the front of the thigh, such as the quadriceps, and the back of the thigh, such as the hamstrings, aid in stress absorption in the knee joint. Strengthening helps to stabilize the knee muscles by building strength and tightening them. A good stretching post strengthening exercise is a crucial aspect of avoiding injury. Muscles that are too tight are more likely to get hurt. Physiotherapy exercises for knee pain include a combination of strengthening and stretching exercises to relieve the muscular tightness and keep your muscles long and flexible.

Here are 7 knee pain relief exercises:

Strengthening Exercises

1. Straight leg lift

Straight leg lift exercise strengthens the quadriceps muscles of the upper thigh without putting any strain on the knee joint.

How To Do:

– One leg should be bent and the other should be straight while you lie on your back.

– Tighten the thigh muscles in your straight leg and steadily raise it off the ground until it is roughly a foot above the ground.

– Stay in this position for 5 seconds.

– Lower your leg to the floor slowly.

– Do this on the other side.

– Repeat this 5 – 6 times for each leg for a set of 3.

2. Step Up & Downs

Step-ups work your quadriceps, hamstrings, glutes, and adductors, among other muscular groups in your lower body. Strength imbalances can be corrected using step-ups as they target both sides of your body equally, drawing attention to any muscular imbalances between your two sides as a unilateral leg exercise that concentrates on a single leg at a time.

How To Do:

– Stand in front of a staircase or a step-up box.

– Place one foot on the bottom and the other on the step.

– Now bring the foot on the bottom, on the stair.

– Return the first foot to the ground, then the other.

– Right up, left up, right down, left down should be the order of doing one round.

– Repeat this 20-30 times for a set of 3.

3. Knee Full Extension

Leg extensions are an effective exercise for strengthening the patellar ligament and the quadriceps in the knee.

How To Do:

– Begin by sitting in a chair that allows you to bend your knees to a 90-degree angle.

– Raise your right leg slowly until it is parallel to the ground.

– Hold for five seconds before lowering it to the ground slowly.

– Now perform the same with your left leg.

– Do this 10 – 12 times for each leg for a set of 3.

4. Isometric Straight Leg Hold

Isometric straight leg raises, strengthen the quadriceps muscles of the upper thigh without putting any strain on the knee joint and help the quadriceps and hip flexor muscles.

How To Do:

– Lie down on the floor or similar flat surface on your back.

– Place your right foot flat on the floor, bending your right knee.

– Raise your right leg to the height of your opposite knee while keeping it straight.

– While lifting your leg, do not arch your lower back.

– Repeat this at least 10 – 12 times with each leg for 3 sets.

Stretching Exercises

1. Hamstring stretch

Hamstring stretch helps enhance hip flexibility and range of motion. This movement helps improve blood circulation and stiffness of the surrounding muscles and joints and reduce muscle fatigue.

How To Do:

– Lie down on your back, knees straight, arms by your sides.

– With both hands behind the thigh, grasp your right leg. Raise your right foot toward the ceiling, flexed, by extending your leg.

– To feel a stretch along the back of the right thigh, straighten the leg as much as you can without locking the knee and hold.

– Now do the same with the left leg, then return to the starting position.

– Stretch the leg toward the ceiling to a point of mild tension, without putting any pressure or pain behind the knee.

– Now come back to the starting position and relax your shoulders and back.

2. Knee stretch

Knee stretches help the knee joint and surrounding muscles to be more flexible.

How To Do:

– Lie down on your back with one knee bent and the other knee crossed over the other.

– Grab the back of the right thigh and pull it toward the chest until the leg is straight-up but not any further.

– Return to the starting position after five seconds.

– do the same with the other leg.

– Perform ten reps on each leg for 2-3 sets.

3. Quadriceps Stretch

Stretching your quads activates the muscles, increases blood flow, and improves short-term range of motion and flexibility.

How To Do:

– On one leg, stand. If you require assistance, grab a sturdy object such as a wall or a chair.

– Bring your right knee to your buttocks and bend your right knee.

– Now reach for your ankle with your opposite hand.

– Keep your knees as close to your hip as possible. Allow your shoulders to relax.

– Breathe deeply and hold the stretch for 20-30 seconds before releasing and repeating on the other leg.

– Do this 8-10 times with each leg for 2-3 sets.

Exercise should never aggravate your pain. It’s important to remember that muscle discomfort is common after a strenuous workout. If you experience continuous sharp, shooting, or sudden pain in the muscles or joints for over a week or so, do consult a doctor. More importantly, avoid high-impact activities like jogging or vigorous aerobics if the pain persists. Instead, perform activities that are mild in nature and don’t strain your knees.