Knee pain is often one of the most reported conditions and ailments experienced by people and is often the most common that individuals seek treatment to alleviate. In fact, 18 million people see a doctor for pain in the knee every year [2]. Knee pain includes all pain within that region, in front of, within, behind, or around the knee cap. People tend to experience this pain during exercise, but more commonly during any daily activity – such as walking, climbing stairs, running, and more. Knee pain can be dangerous as a weakness in the knee can create a weakness in the entire leg, leading to reduced performance not only in exercise but also in every daily movement and activity. This kind of pain requires a more thorough treatment and should not be left alone. Often, knee pain can originate from ailments in other areas of the lower body, like the feet and the hips. This is why receiving professional assistance is important if the pain is inhibiting your daily life to some degree.

Seeking evaluation from a physical therapist or primary care physician is a great place to start. A physical therapist can help create a routine custom fit to your needs, activity level, and pain experienced. If you are unable to seek physical therapy, there are a number of exercises you can perform at home to help reduce your knee pain and improve strength in the area – helping you comfortably perform the activities you enjoy.

Below are some exercises that are good for reducing knee pain, improving knee stability, and helping you live life more comfortably.

Stretching Exercises

1. Calf stretch

Stand facing any wall or tall, stable surface (like a door). Put both hands on the wall straight in front of you with palms flat. Move one of your feet as far back as you can, while keeping it straight. All feet should be flat with toes facing forward. Keep a slight bend in your front leg. Lean into the stretch, pushing forward toward your palms and bending your front leg, maintaining a straight back leg. You should feel a stretch to your calf. Hold for 30 seconds and repeat sides [2].

2. Quad stretch

Stand straight up and keep a surface nearby for stability if you are having trouble balancing. Bend one of your knees back and up toward your glutes and hold the ankle with your arm of the same side. Hold the position for 30 seconds. You should feel the stretch in your quadriceps. Return the leg back down and repeat on either side [2].

3. Hamstring stretch

Lay flat on the ground, back against the floor. You can use a mat or cushion for support. Keep both legs straight with toes facing up. Lift one of your legs off the floor and grab with both hands behind your thigh, but below the knee. Gently use your arms to pull your leg toward your chest. You will feel a stretch in your hamstrings, the muscle in the back of your thigh. Hold for 30 seconds and repeat on the other leg [2].

Strength Training Exercises

1. Clamshells

Lay down on your side with your knees bent toward your chest and stacked on top of each other, with your feet aligned and together. You can support your neck with a pillow or with a hand. Lift your top knee up to the ceiling, by opening your lap in a clamshell motion. Do not move anything else other than your knee, and keep your hips straight without rolling your body to any other direction. You can pause briefly at the top, squeezing your glutes, and then lower your knee back down. Repeat a comfortable number of repetitions and sets. Switch sides after the sets. Perform 2-3 days a week [1].

2. Hip Bridge

Lay flat on your back and bend your knees toward your body, but keep your feet flat. You can use a pillow for this workout below your knee, but it is not required. Keep your arms on your sides, palms down. With your knees bent and feet flat, lift your hips of the ground. Squeeze your glutes during this motion. Your hips, at the top, should be straight and aligned with your back. Don’t over raise or extend your hips beyond the line of your back as you can hurt your back from the bend in pressure. Pause and then slowly bring your hips back down to the ground. Repeat a comfortable number of repetitions and sets. Perform 2-3 days a week [1].

3. Side lying Hip Abduction

Lay on your side for this exercise. Have both legs outstretched and bend your bottom knee slightly to act as support on the ground. You can support your head with a pillow or just with your bent arm. With your top leg, keep it completely straight with your toes facing forward. Squeeze your leg and, specifically, the muscles in your thigh, and lift your leg toward the ceiling. Don’t go any higher than the line of your body. Squeeze and hold at the top for a moment and then lower your leg back down to the ground. Repeat a comfortable number of repetitions and sets. Switch sides after the sets. Perform 2-3 days a week [1].

4. Straight Leg Raise

Use a pillow if you need to for support below your neck and lay on your back. Bend one knee to bring it toward your body and keep the foot flat. Don’t arch your back for this exercise. Let your arms remain on your sides. Straighten your free leg and point your toes upward. Squeeze your thigh muscles, and slowly lift your leg to be in line and parallel to the position of your bent knee’s height. Pause then return to the lower position. Repeat a comfortable number of repetitions and sets. Switch sides after the sets. Perform 2-3 days a week [1].

5. Quadruped Hydrant

Get down on your hands and knees. I recommend you use a pillow or towel below your knee to keep it comfortable. Keep your core stabilized. With your knee bent the whole way through, lift one leg out to the side. The best way to imagine this exercise is watching a dog use a fire hydrant on a walk. It’s essentially the exact same movement, if you can avoid laughing at the image of you doing it yourself. Squeeze your glutes on the rise. Keep your hips faced downwards, pause at the top, and then lower your knee back down to start. Repeat a comfortable number of repetitions and sets. Switch sides after the sets. Perform 2-3 days a week [1].

6. Calf Raises

Stand with your feet about shoulder-width apart. Make sure you have a wall, chair, or other surface nearby for support until you get used to this exercise. Lift both of your heels off of the ground and stand solely on the balls of your feet. Repeat this motion several times with a few sets will help strength your calf muscles over time and improve your overall leg stability.

7. Leg extensions

This workout will help strengthen your quadriceps without adding immense pressure to your knees. Sit in a chair and keep your feet flat on the ground, with knees bent. Squeeze your thigh muscles and raise one leg, having it rise to become straight out in front of you. Do not lift your buttocks. Pause and then lower the leg back to a bent position, with a foot back on the ground. Do a few sets, and a comfortable number of repetitions in each. Repeating 2-3 times a week.

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

[1] https://www.choosept.com/Resources/Detail/5-exercises-to-reduce-knee-pain

[2] https://www.healthline.com/health/exercises-for-knee-pain