Knee or leg pain is a common ailment that affects many of us. If the knee pain is due to injury or arthritis, simple stretching and strengthening exercises may help reduce the pain, improve range of motion and flexibility, and reduce the risk of future injuries.
Exercising a knee may seem counterintuitive, but in fact, exercise is the better option to get relief from knee pain. Not moving your knees can cause stiffness, which may worsen the pain and make it harder to do your daily activities.
However, before you start exercising for knee pain, make sure you talk to the best orthopedic doctors or physical therapists to know the best exercises that are suitable for you.
Stretching and strengthening exercises for knee pain
Performing lower body stretching exercises may help strengthen your knee joint. As suggested by the best bone specialists at Inodaya Hospitals, try the following stretching and strengthening exercises at least four to five times a week.
1. Heel and calf stretch
A tight calf muscle can cause a tendon strain that results in pain behind the knee and limit your knee flexion. Stretching the muscle joins the tendon can reduce the pain.
- Stand facing a wall
- Place both hands on the wall and move one foot back as far as you are uncomfortable. Toes on the feet should face forward, heels flat, with a slight bend in your knees.
- Hold this stretch for 30 seconds. You feel this stretch in the back of your leg.
- Change legs and repeat the stretch.
- Do this stretch twice for both legs.
2. Quadriceps stretch
This stretch especially targets your quadriceps, the muscles at the front of your thighs. Performing this stretch can help improve the flexibility of your hip flexors and quadricep muscles.
- Stand with your side to the wall, placing a hand on the wall to maintain a balance.
- Bend one of your knees so your foot goes up towards the glutes
- Grab your ankle and gently pull it towards your glutes as far as you feel comfortable. Hold it for 30 seconds
- Lower and return to the starting position and change your leg
- Repeat this stretch twice on each side
3. Hamstring stretch
Hamstring stretch builds strength, improves mobility, and reduces stiffness in the knee joint. You should feel this stretch in the back of your legs and up to the base of your glutes. If your foot is reflexed, you may feel the stretch in your calves.
- Lie down and straighten your legs.
- Lift one leg off the floor. Place your hands behind your thigh and gently pull your knee towards your chest until you feel a stretch.
- Hold it for 30 seconds
- Lower and change the leg
- Repeat the stretch twice on each side
4. Half squat
Squats are the best way to strengthen your quadriceps, glutens, and hamstrings without straining your knees.
- Stand in a squat position
- Place your hands on your hips for balance
- Looking straight ahead and slowly squat down about 10 inches
- Hold the position for few seconds and then stand up by pushing through your heels
- Do up to 10 repetitions
5. Leg extensions
Using your body weight, rather than a weighted machine to strengthen your quadriceps, helps keep added pressure off your knees.
- Sit up tall in a chair and put your foot flat on the floor
- Look straight ahead and extend one leg as high as possible without raising your buttocks off the chair.
- Pause and lower to the starting position
- Do up to 10 repetitions for each leg
6. Straight leg lifts
Straight leg lifts to strengthen your hamstrings, the muscles in the back of your thighs. As you get stronger, you can use ankle weights or a resistance band around your ankles.
- Lie down on your back with one leg bent and one leg straight out in front of you
- Contract the quadriceps of your straight leg
- Slowly raise it off the floor until it is to the height of your bent knee.
- Pause at the top for 5 seconds and lower to the starting position
- Do up to 10 repetitions for each leg
7. Side leg raises
Side leg lifts work for your hip abductor muscles that are located on the outside of your hips, help you to stand, walk, and rotate your legs with ease. Strengthening these muscles can help prevent and reduce pain in the hips and knees.
- Lie on your side with your legs placed on top of each other.
- Cradle your head in the hand and place another hand on the floor in front of you
- Now, raise your leg as high as you feel comfortable. You should feel this list on the side of your hips.
- Pause at the top then lower your leg
- Do up to 10 repetitions on each side
If your knee pain is persistent after doing the above-mentioned exercises, consult the best orthopedic specialists. At Inodaya Hospitals, the best orthopedic hospital in Kakinada, we are committed to offering the best treatment for the conditions associated with back pain, neck pain, joint pains, knee issues, hip, upper & lower limbs.
