8 Top Exercises to Ease Knee Pain

The human knee is a complex joint, it’s one of the largest joints and we rely on it daily to move around. So, it should come as no surprise that knee pain is a common ailment that billions of people have to deal with on a daily basis. When we walk, approximately 261% of our body weight is placed upon our knee joints. This is exacerbated when we go up and down stairs when this pressure rises to 246% of our body weight. Around 40% of the physical therapy visits are related to knee problems. In this article, we will take a closer look at eight of the top exercises that can ease knee pain.

What are the Causes of Knee Joint Pain?

A great deal of joint pain including knee pain is related to the effects of aging and osteoarthritis. But, these problems are not confined to older people and it is possible for people of all ages to endure knee pain issues. If the muscles around or under the kneecap are out of balance, tight or weak, this can cause anterior knee pain. Another common cause is inflammation in the tendons which can be painful. The best way to treat arthritic knee pain is regular exercise and this can help with other sources of knee pain too. The main exception is a popped knee, trying to exercise in this state will only make the problem much worse. Some other signs that you should seek professional medical help are buckled, swelling or a locked up knee. 

8 Exercises to Alleviate Knee Pain

Now that we’ve established that regular exercise is the best way to solve most knee pain problems, the next natural question is, how do I exercise safely? Let’s take a look at eight exercises that are known to alleviate knee pain. They are:

Low-Impact Exercise

It’s an excellent idea to choose exercises that reduce the amount of weight placed on the knees. Some good examples include swimming, stretching, water aerobics and cycling. If you use an elliptical trainer or a stationary exercise bike, they can be a great option for home exercise routines no matter what the weather is doing outside. Try to exercise regularly and don’t push things too hard to gain the maximum benefits.

Perform Straight-Leg Lifts

This is an easy exercise to try, but it must be done on the floor and it will not be effective if you’re lying on a soft surface. To start, lie on your back, bend one leg at a 90º angle and keep the other leg straight. Next, keep your thigh muscles tight and raise your straight leg around a foot and hold it for as long as possible. Then perform the same move with the opposite leg and you will work the quadriceps which are vital for good knee health.

Double Knee to Chest

Again, lie down on a firm surface, stretch out your legs and bring both knees up to your chest at the same time. To hold this position place your hands onto the top of your knees just above the shin. If this hand position is uncomfortable, switch your hands to the back of your thighs and it should feel easier. When you bring your knees up, hold them in position for ten seconds and then slowly release them to the starting position. Repeat this exercise 10-15 times once or twice per day and it will improve your range of flexibility and motion.

Clamshells

This is a simple exercise and the potential results are well worth the minimal effort. To start, lie on your side, your hips should be stacked and you then bend your knees to a 45º angle. Keep both feet together, lift the top knee and envisage that you’re making a clamshell open (hence the name). Hold this position for a few seconds, lower your knee and go for 15-20 repetitions and then switch to the other side. As you gain strength, you can take this exercise to the next level with a resistance band placed above the knees. 

Unweighted Flexion

Find a sturdy chair, stand behind it and use the chair back for balance. Then flex up your left leg to a 90º angle and hold for ten seconds. Then slowly lower your leg back to the starting position. Repeat this process with your other leg and aim for ten repetitions for each leg per day. This builds knee joint strength to make walking and other activities much easier.

Unweighted Leg Cycling

If you don’t have a stationary exercise bike, but you still want to try cycling, you can use this exercise. To start, lie on your back, extend both legs upwards and extend your arms out to the sides to keep your balance. Then start to cycle your feet in the air, start with small motions and build up to an increased range of motion. This will work the flexion in both legs as they are straightened and extended at a 90º angle. 

Knee Full Extension

This is another sturdy chair based exercise that’s easy and effective. To start, sit on the chair, it should be high enough to allow you to bend your knee at a 90º angle. Raise your leg slowly until it’s horizontal and hold that position for five seconds. Then, slowly lower your leg back down the ground and repeat with your other leg. Attempt to do twenty repetitions if you feel comfortable or record what you can do and work up to that number.

Horizontal Straight Leg Raise (with Chairs)

Get a second chair or you can use a sofa as an alternative. Sit in the chair, extend your leg to rest it on the second chair and raise your leg approximately twelve inches. Keep your leg straight, hold the position for ten seconds and then slowly return to the start position. Repeat this raise ten times for both legs every day and you will build strength and flexibility.

In Conclusion

Engaging in simple exercises to build strength and flexibility in the muscles that support your knee joints is the best way to relieve pain and discomfort. This can be a challenge at the start, but with persistence it may offer considerable relief and help to reduce the risk of future knee injuries too. Before you start any new exercise routine it’s a good idea to consult your chosen health professional. They may be able to offer advice on exercise and certain modifications that you can make to deal with your specific knee pain problems.