As the number of adults who suffer from pain continues to increase, it’s important to know there’s something you can do to help alleviate that pain. One of the most common problem areas we see is people who have chronic knee pain.
Thankfully, there’s something you can do! Learn the eight best exercises for knee pain, along with some great stretches so you can start to feel relief as soon as possible.
1. Foam Rolling
As featured in our photo, foam rolling is one of the best places to start when looking to get rid of knee pain. Rolling out your IT bands is a great way to stretch out your knees and remove some of the knee pain you experience right away. All you need is a foam roller and some knowledge to get started!
Here are some positions you should try:
2. Squats – When Done Correctly
Did we mention these only work when they are done correctly? You absolutely have to make sure you’re in the proper position and follow through with all of your motions. Here’s a video of our very own Nick doing some squats.
Follow the steps in that video, and you’ll be good to go!
3. Heel and Calf Stretch
Focusing on your lower legs, the heel and calf stretch will stretch your calves to help alleviate knee pain. Start by facing a wall, and place your hands flat against it. Move one foot back as far as you feel comfortable, keeping your toes and feet pointed forward.
Put your heel flat on the ground and lean into the stretch with a slight bend in your knees. Hold for around 30 seconds. You should feel this in the back of your leg, but it shouldn’t hurt.
Switch your legs and do the same thing, repeating twice.
4. Straight Leg Raises
If you have really painful knees, this is a great exercise to start with. It will strengthen your quadriceps, the muscles in front of your thigh. You should feel no strain on your knee when you do these correctly.
Lay on your back on the floor or a flat and comfortable surface. Bend your right knee and place your right foot flat on the floor. While keeping your left leg straight, raise it to the height of your right knee, then slowly lower it down.
So these 10-15 times with each leg 3 times.
5. Side Leg Raises
One of the best ways to exercise your hip abductor muscle and your glutes are side leg raises. These will help to strengthen your hips, knees, and glutes for overall less pain. If these are too easy for you, consider attaching a 5-pound ankle weight to add some extra difficulty.
Start by lying on your side with your legs straight out and on top of each other. Put your head in your hand, and place your other hand in front of you for stability. Next, raise your leg that’s on top as high as possible without causing pain, focusing on your hips muscles.
Pause briefly at the top, then slowly lower it back down. Do this 10 times, then roll over and do the other side. Overall, you should do 2 to 3 sets of these.
6. Prone Leg Raises
This is a great place to start building muscles in your hamstring and glutes. As you continue to do this exercise, add 5-pound ankle weights to increase the difficulty.
Start by laying on your stomach with a mat or cushion under you, keeping your legs straight out behind you. Let your head rest on your arms while you engage your glutes, and lift your right leg as high as you can in the air. Focus on keeping your pelvic bones on the floor during the entire exercise.
Hold the position for 5 seconds before slowly lowering down and doing another 9. Switch your legs, do 10 sets, then switch again 1 to 2 more times.
This is a perfect, low-impact exercise you can do anywhere you have a step. Place one foot on the step below you, and while keeping your pelvis level, bend your knee and slowly touch your foot to the floor. Once you touch, slowly lift yourself back up.
Repeat this with each foot at least 10 to 15 times. If it’s too easy, go another step higher and reach down, never losing focus of your form.
Yes, something as simple as walking is a great way to strengthen your knees! It not only helps your knees, but it also supports all your joints.
Instead of pounding the pavement with a run, walk briskly for at least 45 minutes a day or 6,000 steps. If you live in Michigan, and it’s too cold to walk outside, it’s completely fine to pace your home.
How a Trainer Helps With Knee Pain
When knees become too painful, it’s time for you to work with a professional to get rid of the pain. A personal trainer can be an excellent option for you to strengthen your knees and the supporting muscles.
Regular personal training sessions will help you get back to an active life and live each day with less pain.
Try These Exercises for Knee Pain Today
Now that you know the eight best exercises for knee pain, it’s time for you to try them today. Remember to always focus on your form, and if you experience any pain during the exercise, stop immediately.
If these exercises are too hard, or you need more help, please reach out to us today! We’ve been helping people alleviate knee pain for years and are no strangers to overcoming pain ourselves. We can’t wait to help you live life with less pain as soon as possible!