Do you often struggle with knee pain and are looking for ways to ease it? Here are five simple exercises that can help you reduce your knee pain:
Quadriceps Stretch:
Stand upright and hold onto a wall or chair for support.
Grab your foot with one hand and slowly pull it towards your buttocks until you feel a stretch in the front of your thigh.
Hold the stretch for 20-30 seconds, then switch sides.
Repeat the exercise two to three times on each side.
Hamstring Stretch:
Sit on the floor and extend one leg in front of you.
Bend the other leg and lean forward with a straight back until you feel a stretch in the back of your thigh.
Hold the position for 20-30 seconds, then switch sides.
Perform the stretch two to three times on each side.
Mini Squats:
Stand with your feet hip-width apart and keep your back straight.
Bend your knees slightly and slowly lower your body down as if you were sitting back.
Hold the position for a few seconds, then return to the starting position.
Repeat the exercise 10-15 times.
Leg Raises While Lying Down:
Lie on your back and extend your legs.
Slowly lift one leg up until it is perpendicular to the ground.
Then slowly lower the leg down without touching the ground.
Repeat the exercise 10-15 times on each side.
Step-Ups:
Stand in front of a low step or bench.
Lift one leg and firmly place the foot on the step.
Push through the front leg and bring yourself up onto the step.
Then slowly lower the foot back down to the ground.
Repeat the exercise 10-15 times on each side.
These exercises can help alleviate your knee pain and make your knees stronger and more flexible. Incorporate them into your regular workout routine to achieve the best results.
Research and References:
Bennell, K. L., & Hinman, R. S. (2011). A review of the clinical evidence for exercise in osteoarthritis of the hip and knee. Journal of Science and Medicine in Sport, 14(1), 4-9. doi:10.1016/j.jsams.2010.08.002
Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M., & Bennell, K. L. (2015). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, 1(1), CD004376. doi:10.1002/14651858.CD004376.pub3
Skou, S. T., Roos, E. M., Laursen, M. B., Rathleff, M. S., Arendt-Nielsen, L., Simonsen, O., & Rasmussen, S. (2015). A randomized, controlled trial of total knee replacement. New England Journal of Medicine, 373(17), 1597-1606. doi:10.1056/NEJMoa1505467
van der Esch, M., Steultjens, M., Harlaar, J., Knol, D., Lems, W., Dekker, J., & Roorda, L. (2014). Joint proprioception, muscle strength, and functional ability in patients with osteoarthritis of the knee. Arthritis Care & Research, 66(5), 695-701. doi:10.1002/acr.22190
Waller, B., Ogonowska-Slodownik, A., & Vitor, M. (2019). Therapeutic Exercise for Rehabilitation and Conditioning. Journal of Physical Education and Sport, 19(2), 1073-1081. doi:10.7752/jpes.2019.02206