Improve knee discomfort and follow these exercises for knee pain. If you are suffering from pain in the knee area exercise might be the best form of treatment for you. By strengthening the muscles around the knee joint you can protect yourself from injury. This is achieved through decreasing the amount of stress on the knee. However, it is imperative to use good form and technique when undertaking exercises for knee pain.
Do not bend your legs so that your knees are further out than your toes. By doing this, you will end up putting too much pressure on the knee cap. This rule applies to the following exercises for knee pain, as well as when you are stretching or doing any form of aerobic activities, including step aerobics.
Complete 10 to 12 reps of each of the listed exercises for two or three times a week, (except where it states otherwise).
You will need an aerobic step bench or a staircase to do this exercise. With your right foot, step onto the step. Using your left foot, tap on the top of the step, and then lower. Your knee should be directly over your ankle as you step up. Now repeat this step with your left foot.
To do this you will need a chair. You will then need to stand around 12 inches away from the front of this chair, at all times your feet need to be hip width apart, keeping your toes pointing forwards. Now bend at the hips whilst you slowly lower yourself halfway down on to the chair. Ensure that you keep your abs tight, and always check to make sure that that your knees stay behind your toes.
You should usually wear ankle weights for this exercise, and they should be placed above the knee, now lie on your left side, slightly back on your buttocks. Start by bending your right leg and then place it behind your left leg. Keep your right foot flat on the floor and ensure your left leg is kept straight. You will need to provide a support for your head by using your left arm. Gradually raise your left leg around 3 to 5 inches, then lower. Now repeat this step with your right leg.
With your ankle weights placed above the knee, lie on your left side, with your legs straight and kept together. Now support your head with your left arm. Keeping your right foot flexed and your body straight, gradually lift your right leg to shoulder height (only do this if you are able to), then slowly lower. Repeat this routine with your left leg.
You will need to use a chair or wall for balance in order to do this. Now stand with your feet hip width apart and keep point your toes forward. Gradually lift your heels off the floor and rise up onto your toes. Hold for a second and then gradually lower.
You need to be in a sitting position with your back resting against a wall. Keep your left leg straight and your right leg bent; ensure that your foot is flat on the floor. Gradually lift your left leg straight up around 12 inches off the floor. Hold for a second, and then slowly lower. Repeat this motion with your right leg.
Get into the same starting position as you would in the straight-leg raises. Place a ball (about the size of a football) under your left knee; ensure that your leg is bent. Now slowly straighten your leg. Hold it for a second, and then slowly lower. Repeat this movement with your right leg.
To do this exercise you will need to lie on your back with your left leg flat on the floor. Place a towel or rope around your right foot to form a loop, now pull your leg as far as you and towards your chest, always keep a slight bend at the knee. Whilst doing this activity, make sure that the back is pressed to the floor. Hold this movement for 10 to 30 seconds and then release. Repeat this up to three or four times with each leg and complete this stretch five or six times a week.
Looking for a professional physiotherapist? Take a look through our therapy directory and find a physio in your area...