Top 3 Exercises for Knee Joint Pain

There are 2 types of knee pain causes that are mainly acute knee pain and chronic knee pain. Generally acute knee pain is caused by an accident or a fall and the pain will only be present for a short time. It occurred mostly in sports activities and the treatment for such knee pains is to undergo a surgery so as to be fully treated.

The second cause is chronic knee pain. This form of injury goes with you for a long period of time and it often hurts every now and then. There are different types of chronic knee pain such as tendonitis, gout and identification. This includes arthritis, which is one of the most common knee pain causes known as osteoarthritis.

This form of disease will gradually wear off the joints due to the excessive exertion of pressure, which might raised the chances of reinjuring your knee joints.

To avoid your knee joints from reinjuring, here are 3 types of knee pain exercises to improve your condition:

1. Range-of-motion exercise, such as dancing, is a form of exercise aid in relieving stiffness in the knee. It also helps in maintaining normal joint movement. This form of exercise will help an individual to increase flexibility. It is recommended to perform this workout on a daily basis or once every other day to improve on your knee joint condition on a long run.

2. Aerobic exercise, such as bicycle riding will help to improve the cardiovascular fitness of the patient. This form of exercise should be practiced twice a week for about 20 to 30 minutes. Should you encounter frequent pains or swelling in your joints, don’t push your limits and take a break from it.

3. Strengthening exercise (weight exercise) is a form of exercise to help improve your muscle strength. Patients can start with small free weights exercise first, subsequently moving on to the exercise machines. This form of exercise should be done once every other day. Should you encounter frequent pains or swelling in your joints, don’t push your limits and take a break from it.

Should you encounter frequent pains or swelling in your joints, don’t push your limits and take a break from it. Stop performing the workouts if your joint continues to swell. It is advisable to seek for professional help if the pain in your knee joint persists after you have stopped the exercise for an hour.

Hopefully this article helps you in your recovery from arthritis.

Top 11 Knee Pain Exercises for Pain Relief

Knee pain is one of the most common musculoskeletal complaint that brings people to their doctor. With today’s increasingly active society, the number of knee problems is increasing. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn’t surprising.

Exercising frequently can help to strengthen the muscles surrounding the knee joints. These workouts can help to strengthen your knee and less susceptible to injury. Here are 11 exercises to strengthen your knee joints:

Stretching exercises

  • 1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.
  • 2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  • 3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.
  • 4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

Strength Training

  • 5. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
  • 6. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
  • 7. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
  • 8. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  • 9. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  • 10. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too.
  • 11. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.