7 Exercises to Get Rid of Chronic Knee Pain

With passing age, our body changes so do the way we need to take care of it. One common change that many of us face is chronic knee pain. Knee pain is caused by various factors, including arthritis, obesity, and injury. Chronic knee pain can be frustrating. It limits your mobility and makes it difficult to do the things you enjoy. It also can be difficult to find relief. But there are exercises you can do to help ease the pain and improve your mobility. Here are some most effective exercises that can help you get rid of chronic knee pain:

Stretching

Stretching is important for maintaining flexibility and range of motion in your joints. It can also help reduce pain and inflammation. Try doing some simple stretches every day. You can do them in the morning, before you go to bed, or whenever you have a few minutes. Stretching can also help prevent pain and injury. Here are a few to try:

Hamstring stretch:

Lie on your back. Keep both knees bent and your feet flat on the floor.
Place a towel around your thigh just above your knee.
Slowly straighten your leg, keeping your knee on the floor. You should feel a good stretch in the back of your thigh.
Hold for 30 seconds, and then slowly lower your leg.

Quadriceps stretch:

Stand up straight on a mat and hold on to a chair or countertop for support.
Bend one knee and bring your heel toward your buttock.
Use your hand to grab your ankle and pull it toward your glutes. You should feel a long stretch in the front of your thigh.
Hold for some seconds, and repeat with the other leg.

Calf stretch:

Place both of your hands on a wall and step forward with one leg, keeping the heel of your back leg on the floor.
Lean into the wall until you feel a stretch in your calf.
Hold for 30 to 50 seconds, then repeat with the other leg.

Strength Training

Strengthening the muscles around your knee can help support your joint and take pressure off it. Try doing some simple exercises like squats, lunges, and leg raises. You can do them at home or at the gym. If you’re not used to exercising, start slowly and gradually increase the intensity. Though strength training is important, be sure not to overdo it. Excessive amounts of stress on your joints can make the pain worse. If you have chronic knee pain, these exercises can help improve your symptoms and quality of life. Be sure to talk to your doctor before starting any new exercise routine, especially if you have other health conditions.

Straight Leg Raises

Another highly effective exercise for knee pain relief is the straight leg raise. This exercise strengthens your quadriceps, the large muscles in the front of your thigh. To do a straight leg raise:

Lie on the back with both legs fully extended.
Tighten your thigh muscle and raise one leg about eight to 12 inches off the ground.
Hold for five seconds, and then slowly lower your leg back down.
Do two to three sets of eight to 12 repetitions on each leg.

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Wall Sit

The wall sitting is another great exercise for knee pain relief. This move helps strengthen your quads, glutes, and hamstrings, supporting your knees. To do a wall sit:

Stand with your back against a wall and your feet about shoulder-width apart.
Slide your back slowly down the wall until your knees are bent at a 90-degree angle.
Ensure your knees are at 90 degrees directly above your ankles and do not extend over your toes.
Hold this position for as long as you can. Start with 30 seconds and work up to one minute.
Rest for 30 seconds and repeat two more times.

This exercise relieves pressure on the knees by strengthening the muscles and tendons around them. It also helps to improve your range of motion.

Chair Squats

Squats are a great way to build strength in your lower body and can be done almost anywhere. However, if you have knee pain, you may want to avoid doing traditional squats with your feet shoulder-width apart. Instead, try a chair squat. Start by standing straight in front of a sturdy chair with your feet about hip-width apart.

Bend your knees and sit back into the chair, keeping your weight in your heels.
Stop when your thighs are parallel to the ground or feel like you can’t control your movement. Slowly stand back up, making sure not to arch your back as you do so.

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Calf Raises

If you have knee pain, you also have some imbalance in your lower legs. It can cause your calf muscles to work overtime to compensate for the weak or tight muscles elsewhere. As a result, your calves can become very tight and cause even more pain in your knees. To do a single or double calf raise, stand with the ball of your foot on an elevated surface and your heel hanging off. Slowly raise your heel as high as before, lowering it below the raised surface. You should feel a stretch in your lower leg muscles. Do three sets of 15 repetitions. Try to use a kneecap to protect your knees. The patella, or kneecap, is a small bone that sits at the front of the knee. It helps protect the knee joint and allows for smooth movement of the leg. However, it can become restricted in its movement if the muscles and connective tissues around it are tight. It can lead to pain and inflammation in the knee. To release the patella, place your hand on your kneecap and gently push it down as you bend your knee. Hold for 30 seconds before releasing. Repeat three times.

Side Leg Lifts

Side leg lifts will help stretch and strengthen the muscles around your knee joint. It includes your quadriceps, hamstrings, and glutes. Start by standing while keeping your feet hip-width apart. Slowly lift a single leg out to the side of your body, keeping your knee straight. Hold for two seconds before lowering it back down. Repeat 15 times on each side. Likewise, Heel slides are another great way to stretch your quadriceps. Start by lying on your back with both legs extended in front of you. Slowly slide one heel up towards your buttock, keeping your knee straight. Use your hand to help guide it. Hold for two seconds before sliding it back down once your heel is close to your glute. Repeat 15 times on each side.

Wrapping Up!

Knee pain is a major problem for many people, especially as we age. However, some exercises can help reduce the pain and improve joint function. Be sure to talk to your doctor before starting any new exercise routine. And always listen to your body – if something hurts, stop! With a little bit of effort, you can get rid of that chronic knee pain. read more.