Knee Pain Exercises

3 Exercises to Improve Knee Pain

For most people, the instinctive response to a bout of knee pain is to avoid exercise until it feels better.  Whilst it’s a sensible response to think that a painful knee needs lots of rest, knees actually prefer activity and exercise.  Resting your sore knee and avoiding all exercise can in fact prologue the problem.

So what should you do?  The key is activity modification.  You want to stay as active as possible but avoid or limit the activities which aggravate your symptoms.  Try to limit the amount of impact activity you do until your symptoms settle – swap running for swimming, cycling or a cross-trainer.

Targeted strengthening of your buttock muscles and leg muscles can also really help to improve knee pain faster and prevent it from recurring.  Try the three exercises below.  Build up the repetitions slowly and don’t push through any pain.

Exercises for Knee Pain

Squats

Squats
Stand with your feet hip width apart, feet pointing forwards. Push your hips backwards (action of sitting down in a chair), bending your knees and ankles.  Your heels and toes should stay on the ground.  Keep your knees open – they should stay in line with your feet.

Start with a ½ height squat.  If this is comfortable then squat down until your knees are bent to 90 degrees.  Return to standing and repeat.

Step Ups

Step Ups
Standing facing a step (you can use the bottom step of your stairs).  Place one foot on the step.  Push your body up until your leg is straight, you should feel your bottom muscles helping.  Pause for a second then lower back down, keeping your pelvis level.  Repeat.

Calf Raises

Calf Raises
In standing with feet hip width apart, push up onto the balls of your feet, lifting your heels until you are on your toes.  Make sure your weight stays through your 1st and 2nd toes, don’t twist onto the outside of your feet.  Slowly lower and repeat.

Key Message:

Knees prefer gentle activity and exercise; complete rest will actually prolong your symptoms. Activity modification is key, stay as active as possible without aggravating your symptoms. Strengthening your buttock and leg muscles can really help to improve knee pain faster and prevent recurrence. 

If you would like further advise on knee pain, give us a call on 07702 847036 and speak directly to a Senior Chartered Physiotherapist, or click the ‘Book Online’ button to make an appointment. 

The Nebula Physio and Wellbeing Team
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