8 Best Exercises for Knee Pain: Try These To Get Relief Soon

Sonali Kapoor

, Health A2Z


Activeness is a very important factor in our life, especially when you are dealing with a knee pain issue. There are so many people who don’t work out due to their knee pain like- knee stiffness, knee jerk, difficulty in walking etc. But now we are sharing 8 best exercises for knee pain which helps to heal your pain, with the help of these amazing exercises you can start your daily routine.


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8 Best Exercises for Knee Pain



Here, 8 best exercises for knee pain include:



1. Leg Raise


8 Best Exercises for Knee Pain to Reduce Your Knee Pain



Leg raise strengthens the quadriceps, which are the large muscles on the fronts of the thighs which attach to the knee joints. Keep the leg straight while tightening your leg muscles, and slowly lift it some inches. Harden the stomach muscles to push the lower back down. Hold it for about 20-30 seconds, then lower the leg as slowly as possible.



2. Hamstring Stretch



8 Best Exercises for Knee Pain to Reduce Your Knee Pain



Hamstring stretch strengthens the hamstrings, which are the muscles on the backs of the thighs which are attached to the knees. Adagio, lift one leg, still bent, and bring your knee back toward your chest. Connect your hands behind your thigh, not your knee, and straighten your leg. Pull the leg straight and back toward the head until you feel the stretch. Hold for 30 to 60 seconds, then calmly bend your knee and lower your leg back to the floor.



3. One-Leg Dip



8 Best Exercises for Knee Pain to Reduce Your Knee Pain



This exercise strengthens the muscles on the fronts and backs of the thighs, as well as the buttocks. Lift one leg about 12 inches and hold it out in front of you. Slowly, keeping your back straight, bend the other leg and lower your body a few inches, as if you were about to sit in a chair. Hold for 5 seconds and straighten back up.



4. Leg Stretch



8 Best Exercises for Knee Pain to Reduce Your Knee Pain



This exercise also strengthens the quadriceps.Sit on the floor with both legs out straight. Balance yourself with your hands on either side of your hips, and keep your back straight. Slowly bend one knee until it feels stretched, but not until it becomes painful. Hold your leg in that position for 5 seconds, then slowly straighten your leg out as far as you can, again holding for 5 seconds.



5. Step-Ups


8 Best Exercises for Knee Pain to Reduce Your Knee Pain



The step-ups knee is the great strengthening exercise which decreases the stress on the joints. Place the right foot on a bench or step and while lifting off vertically, come to a standing position at the top. Step down and repeat for 10-12 repetitions and then do the same with the left leg.



6. Calf Raises


8 Best Exercises for Knee Pain to Reduce Your Knee Pain



Calf raises exercise is really good for knee patient. With this exercise, you can build stronger gastrocnemius and soleus muscles so that you can do jump, fast walking. Whether you stand or sit hold your feet tightly about 10-12 seconds.



7. Walking


8 Best Exercises for Knee Pain to Reduce Your Knee Pain



This is one of the best ways to improve overall fitness and keep joints healthy. This is a weight-bearing exercise which gives many of the benefits of running but is safe for those with knee pain, especially due to arthritis. Build up to 45 minutes of either walking at least four times a week for the most benefit.



8. Squats


8 Best Exercises for Knee Pain to Reduce Your Knee Pain



Squats are a more effective move. Slowly bend the knees, and keep your back and pelvis straight. Hold it for about 5-10 seconds. Don’t bend too deeply. If you feel pressure or discomfort in the knees, change the position. Hold the sit position a few seconds longer each time.


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How Can I Build Cartilage In My Knee Naturally?


Foods that Help to Rebuild Cartilage such as:


  • Legumes



  • Pomegranates



  • Brown Rice


  • Nuts


  • Brussel Sprouts


How Do You Treat Weak Knee Ligaments?



Here, medical treatment for knee ligament injury include:


  • Rest


  • Use ice pack application (to reduce swelling which happens within hours of the injury)


  • Compression (from an elastic bandage or brace)


  • Elevation


  • Pain relievers


As we have shared in the above blog, 8 Best Exercises for Knee Pain which helps to make you pain-free. Exercises help a lot but, if your knee pain gets worse then you should strickly consult an orthopedic as earlier as you can.


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