Overview: –

Knee pain is a common condition among athletes and adults (due to aging). Pain in the knee can cause disturbance in your daily routine and everyday chores. Exercises for knee pain can help reduce it.

Knee joint is the weight bearing joint and one of the largest joints. It is made up of three bones:

  1. Tibia – shinbone
  2. Femur – thighbone
  3. Patella – kneecap

Some common causes of knee pain include:

  • Osteoarthritis
  • Sports injuries
  • Sprains or tears
  • Knee joint overuse
  • Bursitis and Tendinitis

Dislocation can also be one of a reason behind knee pain. Runner’s knee is the most common among sports injuries of the knee. There are several ways to reduce knee pain, one of which is physical exercises. According to Arthritis Foundation, most effective way to treat arthritis with surgery is through exercises. These exercises strengthen the muscles supporting knee joint.

Exercises for Knee Pain: –

Gentle stretching can help relieve your knee pain. Without any physical movement in the knee joint can cause stiffness. This can result in severe pain or may even increase the already existing pain. Stretching exercises in the lower body region improves the range of motion of the joint (American Academy of Orthopedic Surgeons).

Exercises include: –

  • Leg Lifts
  • Calf Raises
  • Half Squats
  • Side leg raises
  • Quadriceps Stretches

Leg Lifts: –

For this exercise,

  • Firstly, lie down straight on a yoga mat or floor keeping your back flat.
  • Keep one leg stretched out, straight on the floor, bend the other one.
  • Slightly, raise the straight leg contracting your quadricep (front muscle of the thigh). Keep raising it till it reaches the height of your bent knee.
  • Keep the pose for 5 seconds and then slightly lower your leg
  • Repeat this on the other side.
  • Do about three sets of this on each side.

Calf Raises: –

This stretch/exercise is to strengthen your calves hence strengthening your back of lower legs. For this exercise,

  • Firstly, stand straight on the ground keeping your feet apart with about shoulder-width.
  • For support, place a chair or stand by a wall
  • Slowly, lift both of your heels in a way that you’re standing on your toes.
  • Slightly, come back to the standing position.
  • Do this exercise for about 10 times for about 2/3 sets.

Side Leg Raises: –

This particular exercise is to strengthen your hip muscles and glutes. These strong muscles reduce knee and hip pain. For this exercise: –

  • Firstly, lie on your side on a flat surface or a yoga mat in a way that both of your legs are on top of each other.
  • Then, hold you head up with one hand and put the other hand down in front of you.
  • Lift your top leg as high as you easily can. (You’ll be able to feel the stretch on the side of your hips).
  • Hold your leg there for a brief time then slowly lower it.
  • Repeat the same exercise on the other side.
  • Do this exercise for about 10 times for about 2/3 sets.

Quadriceps Stretch: –

For this exercise:

  • Firstly, Keeping your feet shoulders apart, stand straight on the floor.
  • Bend your left leg so that your ankle touches your glutes.
  • Grab your ankle and lightly pull the ankle in towards your gluteus (as much as you can easily)
  • Hold the position for about 30 seconds.
  • Then Put your leg down, back to the initial position
  • Repeat the same stretch twice on both legs.

Half Squat: –

For this exercise: –

  • Firstly, stand straight on the ground keeping your feet shoulders apart
  • Then put your hands in front or on your hips for balance
  • Slowly, bend/squat for almost 10 inches (Halfway to a full squat)
  • Pause in this position for a few seconds and come back to the initial position by pushing on your heels
  • Repeat the stretch 10 times for each set (2-3 sets).

When to seek treatment?

In case of increased pain, consult a orthopedic consultant. KKT Orthopedic Spine Center employs Pakistan’s competent orthopedic surgeons, physiotherapist, clinical psychologist for treating your pain. KKT Pakistan offers a revolutionary non-surgical treatment for the victims of spinal ailments, back and neck problems.

For further information, you can contact us through the below given number, and one of our representatives will guide you to the best of their ability

Phone: 0800-00-558

Phone: 0348-1112558