Yesterday, I got a Facebook message from someone who has been out enjoying summer and has increased her activity which lead to knee pain. She asked for exercises that she can do to help overcome knee pain.
Well, I got three exercises below that will help you decrease any kind of knee discomfort.
In today’s video, I wanted to go through three easy knee pain exercises at home.
3 Easy Knee Pain Exercises At Home
CLICK HERE to watch the YouTube video.
I got Alix to demonstrate.
#1 – Floor Touch
Alix got her feet about hip-width apart or a little bit less. She is slightly bending the knee, bending through the hips. She is trying to bring her fingers to her shins. You can bring your fingers to whatever your level is; it could be to your shins, to the floor, or palms on the floor. We are looking for a stretch through the hamstring and glutes. If you have knee pain, there is excess tightness in the hamstrings and tightness in the glutes. So we are not bending through the knee, we are keeping the knee relaxed. We are working on the areas that are tight and putting unnecessary stress on the knee which leads to more knee pain. Go through 2 repetitions holding the end position for 20 seconds.
#2 – Knees to Chest
Knees to Chest
Alix will sit nice and upright then she will bring the knee towards her chest. We are working on unloaded full range of motion on the knee and then she straightens the knee out. A lot of times with knee pain, we miss this very end range, the straightening out. The number one thing we can do to alleviate knee pain is to get the range of motion back in the knee, and then we can start on layering on strength and doing both of those.
Start off with one set of 5 repetitions in a smooth controlled movement. You want to bend the knee and straighten out the knee as much as you can. You want to try to find a point where you are getting some resistance, it’s a little bit uncomfortable but you are not looking for screaming pain. We are not trying to push into the very painful range.
#3 – Tubing Leg Press
Tubing Leg Press
Alix will grab the tubing with both of her hands, putting it at the mid foot. She is sitting nice and upright, holding the tubing and pulling back as much as she can in order to create as much resistance as she can handle. She is working at straightening the leg and the muscles around the knee. You will bring the knee back as much as you can. It might be a little bit uncomfortable but not painful. Start off with one set of 5 repetitions in a smooth and controlled movement really working those knee muscles.
Try these three easy knee pain exercises at home!
If you are suffering from any kind of knee discomfort and want to eliminate your knee pain permanently, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS