Are you suffering from knee pain while doing any exercises and are worried that this constant pain will prevent you from doing the various strengthening exercises? Then, you don’t need to worry about this. With the following knee strengthening exercises you can cure the knee pain and enjoy your daily activities like there was no pain at all.
Strengthening of the muscles that support the knee will help reduce any pain and make your exercise schedule pain free. Knee pain exercises can be done to relieve and even at times prevent the various reasons for knee pain. If your doctor says “OK”, then you can go ahead and do these knee exercises as a form of knee pain treatment. Some of the exercises shown here are done using resistance band, but if you are a beginner, you should try these without using them. Instead of resistance bands you can also try making use of the ankle weights. You can start these workouts slowly and increase the momentum as you get comfortable with the exercises. There are so many knee strengthening exercises that it is difficult where to start from.
Precautions before any Knee Exercises
Consult a doctor before you begin any new exercise especially if you have knee pain or any discomfort.
What are the Equipments Required?
A step or a platform, resistance bands or ankle weights and chair
How to Begin
– Warm-up is extremely essential before you begin any exercise. Cardio exercise of 5-10 minutes duration is the best warm-up workout. To warm-up, you can do some brisk walking, marching or any kind of workout that increases your heart rate and warms-up your muscles.
– Beginners can complete with 1-2 sets and tryout the moves without any weights to get into the groove of exercising.
– For advanced workouts, complete 2-3 sets with a short rest or break in-between.
You can alter your exercises to suit your needs and goals.
Avoid any kind of exercises that can aggravate any current injuries or increase pain.
Push Step on the Step
Stand with your left side of the body facing to a step or platform. Place the left foot on the step and push into the step to lift up your body a few inches and lower your back down. Continue with the push step moving fast for about 30-60 seconds on the left leg before you switch to right leg. Repeat these for 1-3 sets.
This is a slightly advanced move. Keep your feet on the floor and stand with your back against a wall and hold your feet shoulder length apart. Slowly slide down as much as you can, but not lower than 90 degrees. Make sure your knees are behind the toes. Don’t bend too deep and hold for 5-10 seconds. If you feel any discomfort on your knees, then change the position. Repeat the exercise for 1-3 sets and try to hold for a longer duration the next time.
Resistance Band Pull Through
Loop a resistance band around a strong object towards the floor and stand with your back to it straddling the band. Stand away from the anchor point to increase the resistance and stand with feet hip wide apart holding the band with each hand. Keep your back straight and your shoulders down, tip from the hips, lowering the torso as far as you can. You can slightly bend your knees if want. Squeeze through the glutes to stand back up, pulling the band in-between the legs. Try to pull from your hips instead of your arms or lower back. Repeat for 1-3 sets of 10 reps.
Knee Lifts with a Resistance Band
Loop a resistance band around your ankles with enough space left, so that the band is tight when you spread your feet about a foot apart. Shift the band under the bottom of the standing foot and hold onto to some support like chair or wall for balance if needed. Now, lift the right knee up as high as you can. Lower the knee and repeat for 1-3 sets of 10 reps each side.
Hamstring Curls with a Band
Hold and stand in front of a chair for balance. Bend your right knee and bring up your foot behind you like kicking your own butt. Slowly lower the foot and repeat this for 1-3 sets of 10 reps on each leg. You can add some intensity by wrapping a resistance band around your ankles or you can even use ankle weights for this workout.
Leg Lifts with the Band
Leg lifts are one of the most commonly done exercises that works great for the glutes, the thighs, and the also the muscles supporting the knees. You can do this workout lying down, but when done standing, it works both for the legs as well as the core while improving balance and stability. Beginners can perform this knee pain exercise without a resistance band or use a light ankle weight instead. Stand sideways to a wall or chair for support and tie a resistance band around the ankles, which is optional. Lift the left leg out to the side with foot flexed and the hip, knee and foot in alignment. Lift the leg without tilting the torso. Lower and repeat for 1-3 times of 10 reps. Ankle weights can also be used if required.
Inner Thigh Squeeze
This is great stability exercise that works for the abs and the inner thighs. While seated, with correct posture, place a ball or a rolled up towel between the knees. Try to squeeze the ball by contracting the inner thighs and slowly release. Make sure you don’t release fast and do this 1-3 sets for 10 reps.
Seated Straight Leg Raise
Seated straight leg raise is done by sitting tall with the left leg bent and the right leg held straight and foot flexed. Wrap your arms around the left leg for support and engage the abs. Lift the right leg off the floor with the other leg held straight and not locked. Make sure you are not leaning backwards, but use your core and the left leg to stay upright. Lower the leg, lightly touching the floor and repeat for 1-3 sets of 10 reps and add ankle weights for increasing the intensity if required.
Seated Hamstring Stretch
Stretching workouts are always nice for the muscles because they get nicely warmed up. They target particular area of the body that gets tightened after or during running. Stretching exercises should be made part of the post-workout routine for improved flexibility, better performance and comfort. For this, sit on a step and stretch the left leg out with the right foot on the floor. Bend forward with the torso upright until you feel a slight stretch in the back of the leg. Hold on for 15-30 seconds and repeat for 3 sets for each side.
Standing Calf Raise
The lunge stretch works through the hips, glutes and the hamstring. It is a basic, yet versatile activity to strengthen the lower body. Stand in a staggered stance with the right foot forward and the left foot held back. If you want, you can hold onto a wall for balance. Bend both the knees and press the back hip forward until you experience the stretch in the front of the left thigh and hip flexor. Hold on for 15-30 seconds and repeat for 3 sets on each side.
Standing Calf Raise
The standing calf raise is one of those knee exercises that target the calf muscles, mostly the larger outermost muscle that is responsible for the shape and size of the calves. For this workout, stand in a staggered stance with the right foot forward and the left foot back. Bend the front knee and lean forward until you feel a stretch in the calf region of your left leg. Hold for 15-30 seconds and repeat for 3 sets on each side.
Overuse, mobility restrictions, under use and muscular imbalances are some of the factors that can cause knee pains. Whatever maybe the reason for the knee pain, you need to look for a good and reliable knee pain treatment that works. You cannot live with this pain for your whole life. Trying out these above set of knee pain exercises on a regular basis will give you relief from the recurring knee pain.
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