5 Exercises to Reduce Knee Pain

5 Exercises to Reduce Knee Pain

One of the most prevalent orthopedic disorders for which patients seek medical attention is knee discomfort. It refers to discomfort felt behind and around the knee cap, particularly when doing activities such as stair climbing, squatting, running, or walking while carrying a large weight. Knee discomfort might make it difficult to participate in your favorite hobbies and complete everyday responsibilities. It can last for years if not treated properly.

Knee discomfort can be caused by a number of causes, including knee stiffness, inappropriate placement of the knee cap at rest or during movement, flat feet, poor exercise form, and muscular weakness in the hip and knee.

These exercises have been shown in studies to relieve discomfort and enhance your ability to participate in activities you like.

Before beginning these workouts, check with your doctor to see whether they are appropriate for you. You should stop immediately if you suffer any symptoms such as discomfort, shortness of breath, or dizziness. These activities are offered solely for instructional purposes.

1. Clamshells

Lay on your side and use a cushion or a towel roll to support your neck. Keep your back straight and your feet aligned with your torso as you bend your knees toward your chest. Lift your upper knee toward the ceiling while keeping your feet together. When you elevate your leg, keep your hips straight and don't allow yourself to slide forward. After a little pause, carefully drop your knee back to the starting position. Perform 10 repetitions of this exercise on each leg, three times each day. This workout should be done 2-3 times a week.

2. Bridging

Lay on your back with your legs bent and your feet flat. Use a cushion or a towel roll to support your head. Maintain proper alignment of your knees, feet, and hips. Keep your arms by your sides and relaxed. Tighten your buttocks muscles and raise your hips to the ceiling. Raise your hips as high as you can without creating back pain or putting too much pressure on them. Pause for a moment, then slowly drop your hips back to the starting position. Perform 10 repetitions of this work out three times each day. This workout should be done 2-3 times a week.

3. Abduction of the Hip

To improve your balance, lie on your side and bend your lower knee. Use a cushion or a towel roll to support your head. Tighten the muscles on the top of your thigh to straighten the upper knee. Lift your leg toward the sky, no higher than the line of your torso, flexing your foot so your toes face front. Pause for a moment, then slowly drop your leg back to the starting position. Perform 10 repetitions of this exercise on each leg, three times each day. This workout should be done 2-3 times a week.

4. Raise Your Legs Straight

Lay on your back and use a cushion or neck roll to support your neck. Bend one knee up so that your foot is flat and your back is neutral (not arched). Maintain a straight line of sight between your arms and your shoulders. Tighten the muscles on the top of your thigh to straighten the opposite leg. Lift your leg to the height of your bent knee while keeping your toes pointing up. Pause for a moment, then slowly drop your leg back to the starting position. Perform 10 repetitions of this exercise on each leg, three times each day. This workout should be done 2-3 times a week.

5. Quadruped Hydrant
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Get down on your knees. To activate your abdominal muscles, draw your belly button in toward your spine. Lift one leg out to the side while keeping your knee bent. To avoid spine rotation, keep your hips pointing down. Pause for a moment, then slowly drop your knee back to the starting position. Perform 10 repetitions of this exercise on each leg, three times each day. This workout should be done 2-3 times a week.

Stop immediately and talk with your physical therapist if any of the aforementioned exercises cause or worsen your discomfort.