4 Exercises To Help Reduce Knee Pain

Knee pain is one of the most common orthopedic conditions for which people seek medical attention. It includes pain felt behind and around the knee cap, especially when performing activities like stair climbing, squatting, running, or walking while carrying a heavy load. By taking the time to strengthen the knee’s surrounding muscles, you can avoid many of the minor aches and pains that can occur over time. It will allow you to enjoy your favorite daily activities without pain or discomfort. Here are some exercises to help you get rid of knee pain.

Heel and calf stretch

The muscles in your lower leg, specifically your calf muscles, are targeted in this stretch. To perform this stretch, place your back to a wall. Place your hands against the wall and step back as far as you can comfortably. Toes of both feet should be facing forward, heels flat, and knees slightly bent. Then, lean into the stretch for 30 seconds and hold it. You should be able to feel a stretch in your back leg. Repeat with the other legs. Repeat this stretch for both legs twice.

Straight leg raise

Straight leg raises engage both your quadriceps and your hip flexors. You should feel your shins tighten as you flex your foot at the end of the move. Support your neck with a pillow or a neck roll while lying on your back. Bend one knee so that your foot is flat and your back is neutral (not arched). Keep a straight line of sight between your arms and shoulders. Straighten the other leg by stiffening the muscles on the top of your thigh. Raise your leg to the height of your bent knee while keeping your toes pointed up. After a brief pause, slowly lower your leg back to the starting position. Perform ten repetitions of this exercise on each leg, three sets per day. This exercise should be done at least twice a week.

Half squat

Half squats are a great way to strengthen your quadriceps, glutes, and hamstrings without putting too much strain on your knees. To begin this exercise, stand in a squat position with your feet shoulder-width apart. For balance, place your hands on your hips or out in front of you. Squat about 10 inches and look straight ahead. It is the midway point to a full squat. Pause for a few seconds before pushing up through your heels to stand. Accomplish two to three sets of ten repetitions.

Calf raises

This exercise helps strengthen the back of your lower legs, including your calf muscles. Stand facing the back of a sturdy chair or another support like the back of a couch. Raise your heels as high as you can, then slowly lower them. Perform three sets of 10-15 reps. When it becomes easier, lift one foot slightly off the floor, putting all your weight on the other foot.

Before beginning these exercises, check with your doctor to see if they are suitable for you. If you experience any symptoms such as pain, shortness of breath, or dizziness, you should discontinue exercising immediately.