Best Exercises for Knee Pain Relief

If you are suffering from knee pain due to injury or any other reason and looking for the best exercises to relieve your knee pain, make sure to start slowly and pay attention to any pain you may feel when first time start exercising. When it comes to strengthening your knee due to knee pain or rehab post-injury, there are 3 parts that you can follow to get knee pain relief. 1. Range of motion exercises 2. Strengthening exercises 3. Functional exercises

RANGE OF MOTION EXERCISES

This part includes the following exercise:

1. Sliding against the wall

You must wear socks while performing this exercise. Lie on your back and bend your affected knee 90° with your foot touching the wall. Start sliding your foot down slowly on the wall. Bend your knee as much as possible and hold for 10-15 seconds. Raise the affected knee back with the help of a healthy leg.

2. Knee flexion with an exercise strap

It requires an exercise strap. Put the strap loop in your foot and lie on your stomach. Slowly pull the strap handle until your knee is reached to the point of tightness. Hold for 10-15 seconds and get back to the starting position.

3. Knee extension exercise

Sit on the floor and extend your affected knee as much as possible. Place a pillow under your ankle and weight on your knee. Bring your knee to full extension by relaxing your muscles.

STRETCHING EXERCISES

1. Calf stretching

Stand with your rear leg straight and your front leg slightly bent by facing the wall. Lean towards the wall until the calf muscle in your rear leg is tight with your heels on the floor. Hold the position for 10-15 seconds and get back.

2. Hamstring stretching

It requires an exercise strap. Put the strap loop in your foot and lie on your back. Gently pull the strap handle until your leg is tight. Hold the position for 10-15 seconds and get back.

3. Straight leg raises

Lie on your back and bend your healthy knee. Straighten the affected knee (place a weight on or around your foot or ankle for more resistance) and tighten the thigh muscle. Slowly lift the leg as high as the healthy knee.

FUNCTIONAL EXERCISES

1. Quarter squats

Stand in a position so your feet and shoulder-width are parallel. Keep your feet straight and bend your knees until they barely cover your toes when you look down.

2. Squats with exercise resistance band

You can do this exercise with both double and single legs. Place your foot on the center of the exercise band and squat down and bend your knees 90º. Hold for one count and to a standing position. If these exercises won’t help you to get relief from your pain find a physical therapist and get the proper knee pain treatment near you.