Yesterday, I received a Facebook message from someone who had been out enjoying summer. Her increased activity had, unfortunately, led to knee pain. She requested some exercises that she could do to help overcome knee pain.
I have three exercises below that will help you decrease any knee discomfort.
CLICK HERE to watch the YouTube video.
I got Alix to demonstrate.
#1 – Floor Touch
Stand with your feet approximately hip-width apart. Bend your knees and hips slightly. Bend over, stretching your fingers to where you are comfortable, which can be to your shins, the floor or with your palms to the floor. You are looking for a stretch through the hamstrings and glutes. If you have knee pain, you may have excess tightness in the hamstrings and glutes. It is important to work on those areas that are tight and putting unnecessary stress on the knees.
Go through 2 repetitions, holding the end position for 20 seconds.
#2 – Knees to Chest
Sit upright on a chair, bringing your knee toward your chest slowly. Straighten the knee and extend your leg out slowly. Focus on completing a full range of motion. Often, with knee pain, we “cheat” exercises and avoid the very end range of an exercise. The number one thing we can do to alleviate knee pain is to get the range of motion back in the knee. We can then start on layering on strength.
Start with one set of 5 repetitions in a smooth, controlled movement. Bend and extend the knee as much as you can. Try to find a point where you are getting some resistance. It’s a little bit uncomfortable, but you are not in extreme pain. Do not try to push into the very painful range.
#3 – Tubing Leg Press
Grab the tubing with both of your hands, placing the end at the midfoot. Sit upright, holding the tubing and pull back as much as you can to create as much resistance as you can handle. Work at straightening the leg while engaging the muscles around the knee. Bring the knee back as much as you can. It might be a little bit uncomfortable, but it should not but not painful.
Start with one set of 5 repetitions in a smooth, controlled movement.
Try these three easy knee pain exercises at home,
If you are suffering from any knee discomfort and want to eliminate your knee pain permanently, then click here to check out the Fix My Knee Pain program.
Rick Kaselj, MS