5 Exercises That Will Make Your Knee Pain Go Away

Last weekend, the family and I headed up to the local ski mountain and enjoyed an amazing day of skiing.

Reminder of yesterday

It was awesome to be on top enjoying the beautiful view of this snowy landscape.

Knee pain can be common pain in skiing. So today, I will be sharing some exercises that can help you manage your knee discomfort.

Enjoy!

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In today’s video, I wanted to go through a few knee pain exercises and stretches.

Knee Pain Exercises and Stretches

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Knee Extensors With Band

Use a resistance band; either a loop band or a handled one. Place it around the arch of your foot. In a seated position, straighten the leg and then flex the knee up.

1-knee-extensors-with-bands

Knee Extensors With Band

We are working on strengthening the muscles around the knee. We are also stretching the hamstrings with the legs in straight position.

Perform 1 set of 10 reps in smooth controlled movement, with a good stop at the end position for about 1 second with the intensity in the muscles around the knee.

#2- Toe Pulls With Band

Use a resistance band; either a loop band or a handled one. Place it around the arch of your foot. In a seated position, keep your knees straight and pull the band towards your body.

2-toe-pulls-with-band

Toe Pulls With Band

We are working on stretching the calf muscles and improving ankle mobility/movement. If you are tight in the calves or the hamstrings, you will feel the stretch there.  This could either be an ankle mobility exercise or flexibility exercise.

Perform 1 set of 5 reps in a smooth controlled movement with a good hold at the end position, for roughly 2 seconds. The intensity should be felt either at the ankles or as a stretch in the calves or hamstrings.

#3- Quadriceps Stretch With Band

Lie on your stomach. Loop the resistance band around your left ankle and bring your heel towards your seat.  You can increase or decrease the intensity with the tubing.

3-quadriceps-stretch-with-band

Quadriceps Stretch With Band

We are working on flexibility in the quadriceps to lessen the stress or pull in the knees, which helps relieve knee pain.

Perform 1 set, starting off with 2 reps in a smooth controlled movement, holding the end position for 20 seconds with an intensity of light stretch in the quads.

#4- Seated Leg Lifts

Sit on the floor with your legs extended and toes straight up.  Lift your leg up in a slow controlled movement, holding it up for 1 second, and then return to the starting position.

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Seated Leg Lifts

We are focusing on strengthening the quadriceps that also carries off into the hip.

Perform 1 set of 5 reps in a smooth controlled movement, with a good stop at the end position for about 1 second with the intensity felt in the quads and hip area.

#5- Single Leg Squat

In a standing position, place one hand up against the wall for balance. Stand on one leg and bend through the knee by bringing the bent knee forward, bringing your hips back and upper body forward. Return to the starting position.

5-single-leg-squat

Single Leg Squat

We are working on strengthening the muscles around the knee and hip.

Perform 1 set of 5-10 reps in a smooth controlled movement, with a good stop at the end position with the intensity feeling the muscles around the knee and hip are working.

Those are great exercises and stretches that will help you overcome knee pain. Give those 5 exercises a go!

If you want to get rid of your knee discomfort once and for all, then click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS