HomeHealth and FitnessKnee Pain Be Gone: 10 Powerful Exercises to Find Relief!
-- Advertisement --

Knee Pain Be Gone: 10 Powerful Exercises to Find Relief!

- Advertisement -

Knee pain is a common issue that can be caused by various factors such as aging, osteoarthritis, weak muscles, muscle imbalance, or inflamed tendons. While exercise is often recommended as a treatment for knee pain, it’s important to approach it with caution. If you have experienced a popping sensation in your knee or if your knee swells, buckles, or locks up, it is advisable to consult a doctor before attempting any exercises. Safety should always be a priority when engaging in knee-strengthening exercises to get relief from pain. Here are some recommended exercises for knee pain:

-- Advertisement --

10 Exercises for Knee Pain 

Sr. No. Exercises for knee pain 
1. Clamshells
2. Straight-Leg Lift
Sit/Stands
4. Step-ups
5. Glute bridges
6. Leg Raises (Straight Leg Raises)
7. Quad Sets (Quadriceps Contractions
8. Hamstring Curls (Standing or Lying)
9. Wall Squats (Partial Squats)
10. Mini Lunges

Clamshells

Ease Knee Pain with These 10 Effective Exercises | KreedOn
Image Source- Spear NYC
  • Lie on a side with your hips assembled and your knees bent comfortably.
  • Keep your feet together and lift the top knee up, mimicking the movement of a clamshell opening.
  • Hold this same position for a few seconds, then slowly lower your knee back down.
  • Aim for 15-20 repetitions on each side.
  • To increase the challenge, you can use a resistance band just above the knees.

 Straight-Leg Lift

Image Source- Verwell Health
  • Lie on your back by bending
  • one leg at a 90-degree angle and the other one straight.
  • Your thigh muscles must be tightened and then raise the straight leg about a foot off the ground.
  • Hold this position for 8-10 seconds, then slowly lower the leg back to the ground.
  • Perform multiple repetitions with one leg before changing to the opposite side.
  • Begin this exercise with a few repetitions and then gradually increase as your strength improves.

Top 10 Calcium Rich Foods | KreedOnAlso Read | Top 10 Calcium Rich Foods | Strong Bones & Beyond!


Sit/Stands

Ease Knee Pain with These 10 Effective Exercises | KreedOn
Image Source- inhomecareadelaide.com.au
  • Sit in a robust chair, positioning yourself slightly forward, and keep your feet separated by approximately shoulder width.
  • Slowly stand up without using your hands and then reverse the motion to sit back down.
  • Repeat as many times as you can.
  • Aim for three sets of this exercise.

Step-Ups

Image Source- POPSUGAR Fitness
  • Find a step platform or use a stair step with a height of 6-8 inches.
  • Stand in front of the platform and securely place one foot on it.
  • Step up onto the platform, allowing the other foot to dangle loosely.
  • Lower the hanging foot to the ground and step down.
  • Repeat this with the other foot and alternate sides until you complete the number of desired repetitions.
  • To make it more challenging, you can hold small hand weights.

Best Leg Exercises and Workout | Leg Day | KreedOnAlso Read | Get ready for Leg Day! Discover the 10 Best Leg Exercises


Glute Bridges

Ease Knee Pain with These 10 Effective Exercises | Glute Bridges- KreedOn
Image Source- Men’s Health
  • Lie on your back by bending your knees and feet about shoulder-width apart.
  • Extend your arms with palms away from your body, and relax.
  • Gradually raise your hips off the floor, creating a straight line from knees to shoulders.
  • Hold the same position for a few seconds, then gently lower your hips back down.
  • Focus on maintaining good form by avoiding arching or rounding your back, and keeping your hips, knees, and feet aligned.

Leg Raises (Straight Leg Raises)

Lying Straight Leg Raise - KreedOn
Image Source- Muscle & Fitness
  • Sit or lie down on your back with your legs extended.
  • Keeping one leg straight, lift it off the ground to a comfortable height (usually around 12-18 inches).
  • Hold this position for a few seconds, then gently lower the leg back down.
  • Perform 2 sets of 10 repetitions for each leg.

Quad Sets (Quadriceps Contractions)

Ease Knee Pain with These 10 Effective Exercises | Quad Sets - KreedOn
Image Source- Youtube
  • Sit or lie down with both legs extended.
  • Tighten the quadriceps muscles (the muscles on the front of your thigh) and push the back of your knee into the floor.
  • Hold for 5-10 seconds, then release.
  • Perform 2 sets of 10 repetitions.

Discover the 10 Best Chest Exercises | Build a Bigger, Stronger Chest | KreedOnAlso Read | 10 Best Chest Exercises for Sculpting a Strong Physique


Hamstring Curls (Standing or Lying)

Ease Knee Pain with These 10 Effective Exercises | Hamstring Curls - KreedOn
Image Source- Joseph Maratt, MD
  • For standing hamstring curls, stand straight, and hold onto a chair or a stable surface for balance.
  • Bend one knee, bringing your heel towards your buttocks, then slowly lower it back down.
  • For lying hamstring curls, lie on your stomach, and bend one knee, bringing your heel towards your buttocks, then lower it back down.
  • Perform 2 sets of 10 repetitions for each leg.

Wall Squats (Partial Squats)

wall squats | KreedOn
Image Source- Youtube
  • Stand with your back against a wall and your feet should be shoulder-width apart.
  • Slowly slide down the wall by bending your knees, but stop when your knees reach a 30-degree angle.
  • Hold the same position for a few seconds, then stretch back up.
  • Perform 2 sets of 10 repetitions.

Mini Lunges

Mini Lunges | KreedOn
Image Source- Vissco Healthcare
  • Stand with feet hip-width apart.
  • Take a small step forward with one leg and bend both knees to lower your body.
  • Push back up to the initial position and switch legs respectively.
  • Perform 2 sets of 10 repetitions for each leg.

Conclusion

Be sure to listen to your body and put a stop to any exercise that causes discomfort or pain. Additionally, consider integrating low-impact activities like swimming or cycling to further support knee health. Always consult with a healthcare professional or a physical therapist before starting any new exercise program, especially if you have existing knee issues.


Plant Based Protein Powder- KreedOnAlso Read | Top 20 Best Plant-Based Protein Powder



Follow us on: InstagramFacebookYouTubeWhatsApp and be part of KreedOn’s community

For more sports knowledge and latest stories on Indian sports and athletes

Subscribe Now Receive exciting Indian sports stories on your WhatsApp now.

LEAVE A REPLY

Please enter your comment!
Please enter your name here