The knee joint is one of the most important joints in your body. It connects your thigh bone to your lower leg, and helps you walk, run and squat. However, Knee pain is one of the most common injuries we encounter daily. It can affect any age group, and it’s not always easy to find the source of your pain. Many people experience knee pain from everyday activities such as gardening or playing sports. But what if there were easy ways like knee pain relief exercises.
In this blog post, I’ll be giving you four simple stretches to help relieve your knee pain without any extra devices or equipment whatsoever. So, let’s get started with one of these easy knee pain relief exercises without further ado.
4 Simple Knee Pain Exercises and Stretches
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1. Knee to Chest
Knee to Chest
If you have knee pain, you usually don’t have the full range of motion in the knee. It is really important to get that range of motion back in your knee. Remember, this exercise is non-weight bearing, so lie on your back and focus on the range of motion. There is no load or pressure through the knee. Do one set of 5 repetitions in a smooth controlled movement. Hold the end position for 2 secondsand then relax.
2. Leg Back Knee Pain Stretch
Leg Back Stretch
People with knee pain often have difficulty doing knee stretches. Lie on your side, bend your leg to 90 degrees, and then pull your leg back. Look for a light stretch in the front of your thigh or the front of your hip. Hold for about 20 seconds, alternating twice on each side. If you find it difficult to hold your leg up, rest your leg on a pillow, providing you still feel the stretch in the front of your thigh and hip.
3. Leg Straightener Knee Pain Exercise
This exercise complements the first one that we went through. In this exercise, try to straighten one leg out as much as you can. You will fully extend the leg or go to whatever point you can feel resistance. Hold this position, and then bend your leg back to the starting position. Do 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds.
4. Wall Press
Do an isometric contraction or isometric strengthening exercise. Move towards a wall, press up against the wall but do not move anywhere. This is an isometric contraction, so the muscles are active around your knee, but there are no changes in the joint angle. You are working the muscles and the knee in a safe position.
You can change to different angles. For instance, you can move from 90 degrees to 100 degrees angle and then press into the wall. You should feel that your quads are activated. Push for 5 seconds. Push for about 50% up to 80% of your maximum strength. Do 5 repetitions at one angle and then you can go through different angles.
Knee pain is common for arthritis, tendinitis, and other conditions. However, living a healthy lifestyle can help reduce knee pain. Luckily, you don’t have to go through surgery or take long-term medication to relieve your symptoms in knee pain. You can simply do these four stretches to help alleviate your knee pain and don’t require much time or effort.
Keep in mind that this guide is just a starting point for those who want to relieve their knee pain in a low-stress way. If you are suffering from any kind of knee pain discomfort and want to end the soreness permanently, then click here to check out the Knee Pain Solved program.