Whether you’re a competitive athlete, a weekend warrior, or a daily walker, dealing with knee pain can get in the way of your favorite activities.
Knee pain is a common problem. In fact, according to the Cleveland Clinic, 18 million people visit the doctor each year for knee pain. This includes pain due to:
overuse
osteoarthritis
tendinitis
bursitis
meniscus tear
sprained knee ligaments
The good news is that there are several ways to treat knee pain, including stretching and strength exercises that you can do on your own.
In this article, we will provide you with the most effective exercises to strengthen your knees and reduce knee pain. Exercise and knee pain
If your knee pain is caused by injury, surgery, or arthritis, gentle stretching and strengthening exercises can help relieve pain while improving flexibility and range of motion.
It may seem pointless to exercise an injured or arthritic knee, but in fact, exercise is better than keeping the knee immobile. Not being able to move your knee can lead to knee stiffness, which can make the pain worse and make it difficult to do your daily activities.
Gentle stretching and strengthening exercises strengthen the muscles that support the knee joint. Having stronger muscles can reduce the impact and stress on your knees and allow them to move more easily.
Before starting an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some changes.
Stretching exercises
According to the American Academy of Orthopedic Surgeons, lower body stretching exercises can help improve knee range of motion and flexibility. This makes it easier to move the knee joint.
Before you start stretching, it’s important to spend at least 5-10 minutes warming up. Low-impact exercises such as stationary cycling, walking, or using the elliptical machine are good warm-up options.
After warming up, do the following three stretches and repeat after completing the knee strengthening exercises.
Try to do these stretches and exercises at least 4-5 times a week.
- Heel and calf stretch
This stretch targets the lower leg muscles, especially the calf muscles.
To do this extension:
Stand against the wall.
Place your hands on the wall and place one leg as far apart as is comfortable. Both toes should be facing forward, heels flat and knees slightly bent.
Bend into the stretch and hold for 30 seconds. You should feel a stretch in your back leg.
Switch legs and repeat.
Do this stretch twice with both legs.